**************Bikeral Training and Diet Log************************

[ironbeck]

wow, that's impressive, I try about about 5 days a week after work mainly.(with gear) you need rest old man lol, like u said you r no kid anymore. Good luck to your health and happiness.

[--->>405<<---]

Good work al i think 2x per day cardio esp since ur doing 60mins fasted and pwo is excessive dude those intervals wear u down for sure! U mite do well to reduce ur cardio a bit.. No sense in burning out or overtraining.. U really dont wanna lose more than 2lbs per week..

[bikeral]

wow, that's impressive, I try about about 5 days a week after work mainly.(with gear) you need rest old man lol, like u said you r no kid anymore. Good luck to your health and happiness.

Thanks. Sometimes I forget my age... I'll be 47 this week. It took complete over training to knock some sense into me.

[bikeral]

Good work al i think 2x per day cardio esp since ur doing 60mins fasted and pwo is excessive dude those intervals wear u down for sure! U mite do well to reduce ur cardio a bit.. No sense in burning out or overtraining.. U really dont wanna lose more than 2lbs per week..

In the middle of redoing my routine. I skipped AM cardio today out of laziness. Funny how fast you can get used to doing nothing. Figured better to not push it this week anyway since I had run myself down last week. Need to get in the gym tonight though I do not want to make this new laziness a habit.

[bikeral]

Day 68 Monday No AM Cardio

Here is my new typical diet. Not much of a change from old diet.

Meal 1
.5 cup steel cut oats (Dry)
2 cups egg whites
2 TBsp Sugar free preserves
Calories 556 P54/C74/F6

Meal 2
1.25 Cup Brussel Sprouts
6 oz Chicken Breast
.5 TBsp Olive oil
Calories 408 P47/C15/F11

Meal 3
6.4 oz Tuna in water
2 Multigrain Rice cakes
Calories 294 P44/C14/F5

Meal 4
.5 Cup Brussel Sprouts
6 oz Grilled chicken Breast
.5 TBsp Olive oil
.75 Cup Cooked Brown Rice
Calories 528 P 48/C40/F11

Workout

Meal 5
1 scoop casein
1 scoop whey
.25 Cup Steel cut oats (dry)
Calories 410 P54/C34/F5

Totals
Calories 2196 P247/C177/F38

[--->>405<<---]

Hey al how many carbs in those steel cut oats? 74g seems a lot for 1/2 cup(meal 1) even with jam.. But i havent used steel cut before??

[bikeral]

The oats have 29g per 1/4 cup dry x 2 = 58G
My calculator app where I put in what I eat adds 8g for the preserves and 8g for the egg whites giving total of 74g. The preserves is probably right but not sure if there are any carbs in egg whites.

[bikeral]

Here is the nutrition info for the oats I buy.

http://www.bobsredmill.com/steel-cut-oats.html

[--->>405<<---]

Wow those have like 2x the carbs of regular oats.. I like to eat though so ill prob just stick with quaker!

[Back In Black]

Mate, some folk respond better to cardio than others. The best way for me, that still enabled me to be not knackered and get stronger was :

3 HIIT session pew week, normally post lifting. 20 mins max and maybe with up to 20 mins LIC immediately following.

1 LIC fasted per week.

I wouldnt do cardio of any type on leg day and I wouldn't do HIIT the day before.

[bikeral]

Mate, some folk respond better to cardio than others. The best way for me, that still enabled me to be not knackered and get stronger was :
3 HIIT session pew week, normally post lifting. 20 mins max and maybe with up to 20 mins LIC immediately following.
1 LIC fasted per week.
I wouldnt do cardio of any type on leg day and I wouldn't do HIIT the day before.

I definitively need to work on this. I'd like to do 3x HIIT per week without burning myself out. Think I'll start this after vacation since I only have 18 days till I go. In the mean time I'll just go as I feel for the next 2 weeks. How does that sound stem?

[bikeral]

Day 68 PM Workout Legs
6 sets squats
6 sets v-squats
5 sets plate loaded kneeling leg curl
4 sets seated leg curl
45 min LIC Incline treadmill

Well energy was back. I feel like it has been ages since I've been in the gym (Actually 2.5days) Felt real good again so I banged out legs today. Hopefully I can get my lazy ass up tomorrow for some light LIC in the AM

[bikeral]

Day 68 Cals/Macros
Cals 2225/P266/C158/F57

Fat was a bit high cause I ate a few turkey burgers to substitute the chicken breast. I've had them in the freezer for a couple months and I wanted to start burning through them. Besides that pretty much as planned.

[JohnnnyBlazzze]

Day 68 PM Workout Legs
6 sets squats
6 sets v-squats
5 sets plate loaded kneeling leg curl
4 sets seated leg curl
45 min LIC Incline treadmill

Well energy was back. I feel like it has been ages since I've been in the gym (Actually 2.5days) Felt real good again so I banged out legs today. Hopefully I can get my lazy ass up tomorrow for some light LIC in the AM

Haha dude i feel like this alot when i only miss 2 days. I feel like i'm fat and already out of shape to haha it's crazy.

Glad your energy is back up.

[Back In Black]

A couple of days off and a refeed can do wonders. Rest is vital and, I know some people scoff at the idea of a refeed but, that is part of the reason I have a cheat meal EVERY WEEK!

Definitely listen to your body, even these young whipper snappers like JohnnyB struggle and he's half our age!

[bikeral]

Haha dude i feel like this alot when i only miss 2 days. I feel like i'm fat and already out of shape to haha it's crazy.

Glad your energy is back up.

Thanks bro, was able to get up at 5:10AM today so looks like I'm back in my groove.

[bikeral]

A couple of days off and a refeed can do wonders. Rest is vital and, I know some people scoff at the idea of a refeed but, that is part of the reason I have a cheat meal EVERY WEEK!

Definitely listen to your body, even these young whipper snappers like JohnnyB struggle and he's half our age!

Feeling good again SteM. Amazing how much an extra day and a bit extra food goes. Weighed in at 208 today though. Hopefully by end of week I'll be back down to my last weigh in weight of 203. Have birthday dinner Saturday night so that will not help either.

[bikeral]

Day 69 AM Cardio
60 Mins Elliptical

[bikeral]

Day 69 PM Workout Chest/Bi
4 sets Incline dumbbell press
4 sets wide dips
4 sets flat dumbbell flys
5 sets dumbbell curls
4 sets dumbbell preacher curls
No PWO cardio

[bikeral]

Day 69 Tuesday Cals/Macros
Cals 2211/P255/C158/F48

[bikeral]

Day 70 Wednesday AM Cardio
60 mins total
30 mins elliptical
30 mins incline treadmill

[bikeral]

Day 70 PM
I had planned to do a PM cardio session but again i am wiped out. Perhaps 2 days was not enough rest to recover from the overtraining. Might have to take a week off which sucks since I am going on vacation in 2 weeks. Will try to just cut out all cardio for a week and see how that goes...

[Back In Black]

Day 70 PM
I had planned to do a PM cardio session but again i am wiped out. Perhaps 2 days was not enough rest to recover from the overtraining. Might have to take a week off which sucks since I am going on vacation in 2 weeks. Will try to just cut out all cardio for a week and see how that goes...

Agreed. Your primary focus should be your lifting anyway. Eat what cals you were/are and leve te cardio alone til you return. Then implement a slightly different cardio strategy.

[JohnnnyBlazzze]

Your cardio is hardcore dude, i wasn't even getting in half the cardio sessions you're putting in and was told my cardio was a tad overkill.

I go balls to the wall on my lifting sessions and barley have any energy after them. Sounds like you're pooped more often then you would want to be. Low energy and having to drag myself to workout is the worst feeling ever, don't kill yourself al!

You're making tremendous progress so far, keep it up.

[bikeral]

Agreed. Your primary focus should be your lifting anyway. Eat what cals you were/are and leve te cardio alone til you return. Then implement a slightly different cardio strategy.

I tell you, I'm the type of guy that would say overtraining is BS and just an excuse to be lazy. If I was not feeling it first hand. Will try to get my weight training in for next 2 weeks and then take full 2 weeks off on vacation.

As always thanks for checking in.

Your cardio is hardcore dude, i wasn't even getting in half the cardio sessions you're putting in and was told my cardio was a tad overkill.

I go balls to the wall on my lifting sessions and barley have any energy after them. Sounds like you're pooped more often then you would want to be. Low energy and having to drag myself to workout is the worst feeling ever, don't kill yourself al!



You're making tremendous progress so far, keep it up.

Thanks JB. Feel like a jackass for doing so much and killing myself. Just hope I can hold on to as much of the work I did in the 8 weeks prior to this misstep.
Thanks for checking in.

[bikeral]

Day 71 Thursday
Well as planned I skipped cardio this morning. Felt lethargic all day at work and thought I would not make it in for my back workout. Started feeling better around 4:30PM and when I got home just did my usual routine and in to gym by 5:45PM

10 mins warmup on elliptical (Felt real good)
Back workout
4 sets Seated plate loaded rows
5 sets lat pulldown superset bent over pullovers
4 sets seated cable rows

Felt real good but skipped cardio PWO.
Looks like the week may be salvaged getting all my weight workouts in plus a few cardio sessions. Still take off Sat-Sun and ease in to cardio next week.

[bikeral]

Day 72 Friday
Going to skip AM cardio again and I have Delts/Tri tonight
Today I turn 47 so not sure if I'll go out tonight. Have party tomorrow which will be large cheat.

[Back In Black]

Happy birthday mate. Enjoy the cheat after all, you only get one birthday a year. Unless you are our Queen!

[bikeral]

Thanks and cheers.

[bikeral]

Day 72 Friday
"worked" from home today so I slipped to the gym at 1PM
Got in a fantastic delt/trap/tri workout
4 sets smith barbell shoulder press
4 sets upright row
6 sets reverse fly
4 sets shrugs
4 sets skull crushers superset close grip press
3 sets cable pushdown
3 sets cable kick backs

although feeling good and tempted to do PWO cardio figured I'd give it a rest and save it for next week.
Will take off sat-sun and hopefully be in full recovery come Monday.

Now off to some birthday vitamin B administered via the one hand curl...

[JohnnnyBlazzze]

Bro happy bday! how was the bday cheat? go easy on the cake haha.

[GirlyGymRat]

happy bday! and I say "eat cake"!

I love cardio. I mean love spinning. I noticed that you do elliptical among others. I hate ellipticals. Feet would get numb and I left the machine cuz the cardio wasn't the best cardio after I started spinning. And I haven't been back to them ellipticals since

BTW, I just cut one day out of my workout schedule and I feel stronger with 5 vs 6. Rest is very very important!!!!

[bikeral]

Bro happy bday! how was the bday cheat? go easy on the cake haha.

Thanks for the B-day wishes. After a brutal weekend of over eating and a bit of drinking I am ready to get back in full force.

[bikeral]

happy bday! and I say "eat cake"!

I love cardio. I mean love spinning. I noticed that you do elliptical among others. I hate ellipticals. Feet would get numb and I left the machine cuz the cardio wasn't the best cardio after I started spinning. And I haven't been back to them ellipticals since

BTW, I just cut one day out of my workout schedule and I feel stronger with 5 vs 6. Rest is very very important!!!!

Thanks GGR. I ate cake and everything else. Used the B-Day excuse a bit too much... Funny you mention feet getting numb on elliptical. that happens to me sometimes. I thought my sneakers were on too tight.

[bikeral]

Day 75 Monday
OK Play time is over. Back to serious training.
60 Mins AM fasted cardio Incline treadmill

[JohnnnyBlazzze]

Nice al's back in town, maybe you got a little shoulder and core work by giving yourself a kegstand haha

[Mr.Louaghos]

Happy birthday, keep up the good work.

[RaginCajun]

happy bday bikeral! looks like you been tearing it up!

[bikeral]

Nice al's back in town, maybe you got a little shoulder and core work by giving yourself a kegstand haha

Dude looking good in you AVI. Weekend was real bad. Will be afraid to weigh myself. Only thing to do now is get back at it.

[--->>405<<---]

Hey al u had a bday and i didnt know.. Happy late bday! Also my feet often tingle and get numb on elliptical.. Towards the end of each session.. What i do is lift each foot up off the pedal starting from the bottom of each pedal stroke just for a split second and i do this for maybe 30secs and the tingling/numbness will subside.. Sometimes i have to do this a few times per workout