energizer bunny diet progress log (come on 6 pack)

[energizer bunny]

Day 161

ive been on a training course today so decided to have a rest day and low cal zero carb day.

TRAINING.....rest day


DIET MACROS......Cals estimate at 300 of good fats and coffee ...Carbs ...Fat ...Prot

cheers

[energizer bunny]

Day 161


TRAINING......wendlers 5,3,1 Trap deadlifts and Military Press (wave A)


DIET MACROS......Cals 1828 ...Carbs 154 ...Fat 65 ...Prot 150

[energizer bunny]

Day 162


TRAINING......Body weight exercises and accessory weights. Pull ups, dips,squat jumps, dbell press,bi curls,tri push downs.


DIET MACROS......Cals 4000 ...Carbs ...Fat ...Prot

cheat day.

[energizer bunny]

Day 163


TRAINING......Recovery day

low cals and zero carbs today. fast type day.


DIET MACROS......Cals ...Carbs ...Fat ...Prot

[energizer bunny]

Day 164


TRAINING......1 hour of muay thai and 1.5 hours of mma.


DIET MACROS......Cals1882 ...Carbs 154 ...Fat 71 ...Prot 150

cheers

[energizer bunny]

Day 165


TRAINING......session 1.......wendlers 5,3,1 squat and chest day (wave b)
session 2.......1 hour muay thai and 1.5 hours of mma.

I will be training 2x every Tuesday and Saturday.


DIET MACROS......Cals1882 ...Carbs 154 ...Fat 71 ...Prot 150

cheers

[energizer bunny]

Day 166


TRAINING......1 hour of muay thai and 1.5 hours of mma.


DIET MACROS......Cals1882 ...Carbs 154 ...Fat 71 ...Prot 150

had blood test results in today. (I will be posting them in the TRT section if anyone interested)

cheers

[energizer bunny]

Day 167


TRAINING......wendlers 5,3,1 deadlift and mill press day (wave B)


DIET MACROS......Cals1882 ...Carbs 154 ...Fat 71 ...Prot 150


cheers

[energizer bunny]

Day 168


TRAINING......Recovery day.


DIET MACROS......Cals1882 ...Carbs 154 ...Fat 71 ...Prot 150


cheers

[energizer bunny]

Day 169


TRAINING......body weight exercises and accessory exercises...


DIET MACROS......Cals...Carbs ...Fat....Prot

cheat day

will be tightening diet up from monday to try and increase testosterone level before next bloods, I will be taking a host of vitamins and minerals to help with this!......I will be doing this for 8 weeks!...hopefully I can raise it naturally.

cheers

[energizer bunny]

Day 170


TRAINING......Recovery day


DIET MACROS......Cals...Carbs ...Fat....Prot





cheers

[energizer bunny]

Day 171


TRAINING......1 hour of muay thai and 1.5 hours of mma.


DIET MACROS......Cals 1989 ...Carbs 225 ...Fat 49 ...Prot 152



cheers

[Back In Black]

Are you losing any weight up there mate?

[energizer bunny]

haven't checked for months mate, to be honest, all my motivation went out the window when I realised my test levels were low.......actually im going to try again starting today, just keeping it quite and hopefully ill get there this time......

my training is very intense now so recovery is most important with weight loss a close second. trying a 50/30/20 type ratio carb/pro/fat........see if that is a good balance for my above goals

[energizer bunny]

Day 172


TRAINING......Session 1....wendlers 5,3,1 squat and bench press day (wave c)........Session 2.....1 hour of muay thai.



DIET MACROS......Cals 2039 ...Carbs 226 ...Fat 53 ...Prot 150



cheers

[energizer bunny]

Day 173


TRAINING......1 hour muay thai...1.5 hours mma



DIET MACROS......Cals 2043 ...Carbs 229 ...Fat 51 ...Prot 153



cheers

[energizer bunny]

Day 174

TRAINING.....wendlers 5,3,1 deadlift and mill press day (wave c)


DIET MACROS......Cals 2043 ...Carbs 229 ...Fat 51 ...Prot 153



cheers

[energizer bunny]

Day 175


TRAINING.....Recovery Day


DIET MACROS......Cals 1663 ...Carbs 139 ...Fat 50 ...Prot 155



cheers

[energizer bunny]

Day 176


TRAINING.....session 1....bodyweight exercises and machine/free weights......session 2.....1 hour of stand up sparring.



DIET MACROS......Cals 2043 ...Carbs 229 ...Fat 51 ...Prot 153



cheers

[energizer bunny]

Day 177


TRAINING.....Recovery day


DIET MACROS......cheat day


cheers

[energizer bunny]

Day 178 Day 1 baseline plan

Lucky for me Baseline picked me as one of his guinea pigs!

so as of today I am starting a diet and training plan designed from baseline. I will be following exactly what he says and hopefully see some good results.

I have a few rules to follow, I must weigh all my foods and log them, eat 12 gram of fibre per 1000 cals so I am aiming for 30 grams per day, 2 pieces of fruit and 2 pieces of veg each day and counted in macros. ive been advised to take creatine and BCAA so that's what I will be doing.

I can eat any foods I like as long as I hit macros and cals each day and follow the rules above and stick to the training plan.

macros for mon-thur are pro220-carb250-fat60......on Friday carbs are lowered to 50 and fats to 30......sat and sun are pro200-carb350-fat75

training is Monday-mma, Tuesday low/hypo day/MISS and mma, Wednesday push/hypo day and mma, Thursday pull/hypo day, Friday is rest, Saturday lower/power day and HIIT, Sunday is upper/power day and MISS.

I expect a few teething problems in the first week,trying to nail macros etc.


id like to thank base for giving his time to me, hope I can maje this work

TRAINING.....workout 1= 2.5 hours MMA


DIET MACROS......pro-230....carbs-261....fat-55

cheers

[Back In Black]

Good luck buddy, I'll be watching. Still

[energizer bunny]

Day 179 Day 2 baseline plan

TRAINING.....workout 1= lower/hypo and MISS workout 2= 1 hour muay thai


DIET MACROS......pro-224....carbs-253....fat-60

cheers

[energizer bunny]

Good luck buddy, I'll be watching. Still

cheers mate! this is the motivation I needed, funny thing was I was looking into hiring a personal trainer/dietician so well happy he picked me!

[baseline_9]

I think ur gonna do well.... This shit isn't rocket science.... People just like to make it rocket science... Once we figure ur energy balance out which may take a few weeks you will be on your road to abs....

Remember fats come down low (30g) on that Friday too.... That's why you have 2x75g days at the weekend..... There is no real benefit IMO to cycling fats... The reason I do it is because I like to give people a bit of a break.... So by cutting down 30g on the Friday we can then add them back in on another day or 2....

Ur lucky too, for me ur fats are high

[energizer bunny]

I think ur gonna do well.... This shit isn't rocket science.... People just like to make it rocket science... Once we figure ur energy balance out which may take a few weeks you will be on your road to abs....

Remember fats come down low (30g) on that Friday too.... That's why you have 2x75g days at the weekend..... There is no real benefit IMO to cycling fats... The reason I do it is because I like to give people a bit of a break.... So by cutting down 30g on the Friday we can then add them back in on another day or 2....

Ur lucky too, for me ur fats are high

ill correct that now!......Abs I cant imagine having them since ive never seen them lol

[baseline_9]

This is what I have for you for week 1...


Macros

Mon - 220p 60f 250c

Tue - 220p 60f 250c

Wed - 220p 60f 250c

Thu - 220p 60f 250c

Fri - 220p 30f 50c

Sat - 200p 75f 350c

Sun - 200p 75f 350c


Mon - MMA 1000

Tue - MMA 1000, Lower Hypertrophy 400, MISS 600

Wed - MMA 1000, Push Hypertrophy 300

Thu - Pull Hypertrophy 300

Fri - Rest

Sat - Lower Body Power 400, HIIT 600 (10 x 15sec Treadmill Sprints)

Sun - Upper Body Power 300, MISS 600

[energizer bunny]

yep that's what I have mate, just missed out the fat on my post but dint on my plan. cheers

[energizer bunny]

Day 180 (Day 3 baseline plan)


TRAINING.....workout 1= upper body push/hypo day.....workout 2= 1 hour muay thai and 1.5 hour mma


DIET MACROS......pro-223....carbs-254....fat-65

(I had a mcdonalds sausage and cheese bagel today)

cheers

[baseline_9]

Day 180 (Day 3 baseline plan)


TRAINING.....workout 1= upper body push/hypo day.....workout 2= 1 hour muay thai and 1.5 hour mma


DIET MACROS......pro-223....carbs-254....fat-65

(I had a mcdonalds sausage and cheese bagel today)

cheers

Bring them macros down 2moro m8 to get ur self back to where you should be.... Especially the 5g of fat

[Back In Black]

Bring them macros down 2moro m8 to get ur self back to where you should be.... Especially the 5g of fat

Ya tight bastard Base

[energizer bunny]

Bring them macros down 2moro m8 to get ur self back to where you should be.... Especially the 5g of fat

ok mate, ill get it sorted.

[baseline_9]

Ya tight bastard Base

Haha

Ill let a few grams of fat and a handful of carbs or protein slip.... But past that I'm gonna be looking to get you to drop it out the following day...

I have no issues with going say 10g of fat under one day and then 10g over the next.... Just aim to hit the macros over the week....

And as far as fats your always better to shoot a little under and then add in a few extra fish caps (if your feeling good lol)

[energizer bunny]

Day 181 (Day 4 baseline plan)


TRAINING.....workout 1= upper body pull hypo day.


DIET MACROS......pro-223....carbs-251....fat-60

I will make up all the macros tomorrow base...as talked about.

(I had a coffee milkshake today.)

cheers

[baseline_9]

Day 181 (Day 4 baseline plan)


TRAINING.....workout 1= upper body pull hypo day.


DIET MACROS......pro-223....carbs-251....fat-60

I will make up all the macros tomorrow base...as talked about.

(I had a coffee milkshake today.)

cheers

Here's a good recipe to try....

60g chocolate protein
20g peanut butter
Half a spoon of coffee
About 8 ice cubes

Whizz up and add more Ice if its not really thick.... Get it thick with ice and it is amazing....

Whipped cream with vanilla and cinnamon on top too.... If it fits your macros of corse

[energizer bunny]

Here's a good recipe to try....

60g chocolate protein
20g peanut butter
Half a spoon of coffee
About 8 ice cubes

Whizz up and add more Ice if its not really thick.... Get it thick with ice and it is amazing....

Whipped cream with vanilla and cinnamon on top too.... If it fits your macros of corse

having this right now mate, it is great! no cream today tho.

[energizer bunny]

Day 182 (Day 5 baseline plan)


TRAINING.....rest day


DIET MACROS......pro-220....carbs-55....fat-40

went over on the fats, I miss calculated the fats in my chicken.

cheers

[energizer bunny]

Day 183 (Day 6 baseline plan)


TRAINING.....workout 1=lower body power day and 600 calories of HIIT

having some revels tonight! my favourite chocolate.

DIET MACROS......pro-205....carbs-343....fat-75

[energizer bunny]

Day 184 (Day 7 baseline plan)

TRAINING.....workout 1=upper body power day and 600 calories of MISS

having some revels tonight! my favourite chocolate. (again)

DIET MACROS......pro-202....carbs-349....fat-72

[baseline_9]

EB is doing well guys.... One week down, training and macro plan executed well.... Weight loss right where we need it to be for now but nothing counts until the second week is done IMO....

Training, cardio and macros to remain the same for next week....