951thompsons ultimate diet 2.0 log

[951thompson]

sounds tasty!!...........how much fat is in the pizza?

There is 17g in half of the 14" pizza, im going to have 1/4 if I can stop myself from eating the rest lol

[energizer bunny]

There is 17g in half of the 14" pizza, im going to have 1/4 if I can stop myself from eating the rest lol

unless i can find a low fat pizza ill have to steer clear, id end up eating it all and using all my fat up in one sitting!.....i dont want to go over 50 gram really but ill be happy if i stay around 70 gram.

[951thompson]

unless i can find a low fat pizza ill have to steer clear, id end up eating it all and using all my fat up in one sitting!.....i dont want to go over 50 gram really but ill be happy if i stay around 70 gram.

Yeah I keep my fat below 50g, If you buy a small one, (10")most of them only have 20g fat, then if you keep it low fat for the rest of your meals, you should be good.

[energizer bunny]

Yeah I keep my fat below 50g, If you buy a small one, (10")most of them only have 20g fat, then if you keep it low fat for the rest of your meals, you should be good.

i maybe look into this later down the line, im just going to go with low fat for now.....

[951thompson]

Im having no trouble getting though my carbs today, Tbh im having trouble stopping myself eating!

No training today

[951thompson]

Finished my powerlifting workout. I used Dorian Yates tension overload technique. (feels great)

Total body, hit every muscle group with reps of 3-8 (til fail)

[951thompson]

Today's micros- 173g pro 252g carb 46g fat

[energizer bunny]

hey man, why do you always say micros?

[951thompson]

hey man, why do you always say micros?

It's a kind of slang in the fittness community for nutrients.

[energizer bunny]

It's a kind of slang in the fittness community for nutrients.

macros is slang for macro nutrients i.e pro,carb and fats............micro is shorts for micro nutrients mate, like minerals, vitamins etc

[951thompson]

macros is slang for macro nutrients i.e pro,carb and fats............micro is shorts for micro nutrients mate, like minerals, vitamins etc

I stand corrected, you know what I ment lol

[energizer bunny]

I stand corrected, you know what I ment lol

i was a little confused if you were meant to be writing micros down aswell is all.........

[951thompson]

i was a little confused if you were meant to be writing micros down aswell is all.........

Right, no, was getting my wires crossed

[951thompson]

Really enjoyed my carb load this week, feel I've had a really successful week this week, im feeling leaner, I was close to quitting earlier in the week, glad I never. Im heading in the right direction.

No training today.

Eating moderate carbs first half of today, low carb second half.

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

Really enjoyed my carb load this week, feel I've had a really successful week this week, im feeling leaner, I was close to quitting earlier in the week, glad I never. Im heading in the right direction.

No training today.

Eating moderate carbs first half of today, low carb second half.

u cant quit mate.. u already started.. no room for quit. see it thru.

[951thompson]

u cant quit mate.. u already started.. no room for quit. see it thru.

Im not gonna quit, im determined to see it though, tho I might not sound this positive on Tuesday when im starving half to death, doing my depletion workout lol

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

Im not gonna quit, im determined to see it though, tho I might not sound this positive on Tuesday when im starving half to death, doing my depletion workout lol

yeh im with u.. emotional roller coaster of cutting my man.. some can hack it some cant.. which one are u gonna be??

[energizer bunny]

Im not gonna quit, im determined to see it though, tho I might not sound this positive on Tuesday when im starving half to death, doing my depletion workout lol

no quitting mate.......im following you so you have to finish! ha.......

[951thompson]

yeh im with u.. emotional roller coaster of cutting my man.. some can hack it some cant.. which one are u gonna be??

We will see lol no this is a lifestyle choice im making, I want to get lean and stay lean.
Im committed, don't normally do cardio on Sundays, but im feeling good, so gonna do 15 mins of HIIT later (now that's commitment

[951thompson]

no quitting mate.......im following you so you have to finish! ha.......

Cheers mate, appreciate the support, motivates me no quitting, im in this for the long haul! To 8%

[951thompson]

Just finished 30 mins SFS cardio HIIT/mod

[951thompson]

Just got finished doing my Monday depletion workout, I took 405's advice and broke up the routine and drop deadlifts from the workout, (I kept squats)
I worked out at home could'nt be arsed to go to the gym, takes me half an hour to get there then half an hour on the way home, thats an hour of my life wasted! When my contract runs out im gonna sack the gym off, I've got everything I need at home, my bedroom is starting to look like a gym, I've got a bench with 100kg weight, dumbbells the go to 30kg, I got a chin up bar, an exercise bike, cardio games for the Xbox kinect, all need now is a squat rack, then im sorted

DEPLETION WORKOUT
(supersets)

Squats x3 - leg curl x3

Flat benchpress x3 - rows x3

Side laterals x3 - calf rises x3

Bicep curl x2 - skullcrushers x2

Repeated this workout twice

Then did 3 sets of press ups

6x sets abs

20 mins mod cardio (aerobics Xbox kinect)

Picked up a little injury in my lower back when doing squats, hoping it does'nt turn into anything serious.

[energizer bunny]

Just got finished doing my Monday depletion workout, I took 405's advice and broke up the routine and drop deadlifts from the workout, (I kept squats)
I worked out at home could'nt be arsed to go to the gym, takes me half an hour to get there then half an hour on the way home, thats an hour of my life wasted! When my contract runs out im gonna sack the gym off, I've got everything I need at home, my bedroom is starting to look like a gym, I've got a bench with 100kg weight, dumbbells the go to 30kg, I got a chin up bar, an exercise bike, cardio games for the Xbox kinect, all need now is a squat rack, then im sorted

DEPLETION WORKOUT
(supersets)

Squats x3 - leg curl x3

Flat benchpress x3 - rows x3

Side laterals x3 - calf rises x3

Bicep curl x2 - skullcrushers x2

Repeated this workout twice

Then did 3 sets of press ups

6x sets abs

20 mins mod cardio (aerobics Xbox kinect)

Picked up a little injury in my lower back when doing squats, hoping it does'nt turn into anything serious.

good stuf mate........so are you doing dumbbell squats?

[951thompson]

good stuf mate........so are you doing dumbbell squats?

I get what I can up on depletion day, also on powerlifting days I will do heavy lunges and deadlifts.

[energizer bunny]

fair play mate, if you have the equipment at home, no point wasting money on gym.

[951thompson]

fair play mate, if you have the equipment at home, no point wasting money on gym.

Thing is im signed up for another 5 month at the gym, so im still paying, I still use the gym mind you, when I can be arsed to travel (mainly at weekends)

[951thompson]

My worse fear has happened, I woke up this morning to lower back pains where injured myself doing last nights workout. I still plan on working out tonight, but may have to drop squats, maybe have to replace them with squat jump repeats (with no weight) will have to see how I feel, if im not healed, I am definitely not going to be able to do deadlifts on powerlifting day. Just have to hope it magically heals quickly.

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

^^ hope u feel better! (hard-headed) i told u drop squats.

depletion is a draining workout as is, squats are better left for when ur fresh. i think even Lyle recommends not doing squats.

[951thompson]

^^ hope u feel better! (hard-headed) i told u drop squats.

depletion is a draining workout as is, squats are better left for when ur fresh. i think even Lyle recommends not doing squats.

Cheers bud, yeah you did warn me, but when your working out at home you don't have much other option. Im gonna do squat jump repeats while holding dumbbells tonight, to take the stress off my back, we will see how I get on.

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

Cheers bud, yeah you did warn me, but when your working out at home you don't have much other option. Im gonna do squat jump repeats while holding dumbbells tonight, to take the stress off my back, we will see how I get on.

if ur insistent on doing them i suggest doing one leg squats. get a chair or something of that height (bench) and stand in front of it. put one foot back on it so ur standing on one leg and lower urself down this way. u will use less weight. they are a bitch by the way!

you tube them if u need to..

[951thompson]

if ur insistent on doing them i suggest doing one leg squats. get a chair or something of that height (bench) and stand in front of it. put one foot back on it so ur standing on one leg and lower urself down this way. u will use less weight. they are a bitch by the way!

you tube them if u need to..

They sound cool mate, I will give them a try tonight, will be able to hold dumbbells by my side, which hopefully will take the stress off a my lower back.

May use this exercise on my powerlifting day too, thanks

[energizer bunny]

My worse fear has happened, I woke up this morning to lower back pains where injured myself doing last nights workout. I still plan on working out tonight, but may have to drop squats, maybe have to replace them with squat jump repeats (with no weight) will have to see how I feel, if im not healed, I am definitely not going to be able to do deadlifts on powerlifting day. Just have to hope it magically heals quickly.

not good mate, lower back injurys are a bitch!.......hope its not to bad for you.

[energizer bunny]

if ur insistent on doing them i suggest doing one leg squats. get a chair or something of that height (bench) and stand in front of it. put one foot back on it so ur standing on one leg and lower urself down this way. u will use less weight. they are a bitch by the way!

you tube them if u need to..

you are EVIL! mate...........they are killers!........body weight 1 leg squats are tough!

[energizer bunny]

They sound cool mate, I will give them a try tonight, will be able to hold dumbbells by my side, which hopefully will take the stress off a my lower back.

May use this exercise on my powerlifting day too, thanks

not cool at all mate lol.........they are solid...........

[951thompson]

not cool at all mate lol.........they are solid...........

It's ok, I lIke a challenge (may save me buying a squat rack too)

[951thompson]

DEPLETION WORKOUT
(supersets)

Leg curl x3 - one leg squat x3
(thanx to 405 this exercise work great,felt nice,good burn)

Incline benchpress x3 - bent over row x3

Seated calf rises x3 - side laterals x3

Bicep curl x2 - triceps x2

****Repeated the workout twice****

Rep range 12-20

Press ups x3

20 mins cardio- aerobics on the Xbox kinect (more fun then running on a boring treadmill)

[951thompson]

Today's macros- 165g pro 49g carb 43g fat

[RaginCajun]

Today's macros- 165g pro 49g carb 43g fat

Is your protein low, or is that your allotment for the day?

About 1200 or so? UD2, right?

If so, great job

[951thompson]

Is your protein low, or is that your allotment for the day?

About 1200 or so? UD2, right?

If so, great job

Yeah my allotment is 1200cal I try to keep my protein between 1g - 1.5g per lb of LBM. I have 160lb of LBM, so I am giving my body around what it needs.

Thanks

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

Glad the one leg squats are working for u!