energizer bunny diet progress log (come on 6 pack)

[energizer bunny]

Day 43

awake at 0345

Training- New Training routine......Legs and Traps......squats,leg press,ham machine, quad machine,seat calf raise, stand calf raise (going to add stiff leg deadlift next week).....super set upright rows with shrugs......,,cardio 16 mins HIIT, 20 mins LISS

Diet- Macros-Cals 2220- Pro 241- Carbs 197- Fat 48

Ive decided after speaking to back in black to raise my cals on training days and lower them on none training days thats why macros look off but they will even off over the course of the week.

Also started IF today and loved it, trained fasted (well had 1 scoop of whey with water before training, which is recomended on lean gains) did an 18 hour fast and didnt feel any negative affects at all....trained super hard as always.

Cheers!

[GirlyGymRat]

The energizer bunny keeps going and going.....

[energizer bunny]

[QUOTE=GirlyGymRat;6398082]The energizer bunny keeps going and going.....[/QUOTE

hahaha!.....having a log makes you keep going lol.....cant believe in my 8 years membership i never counted calories and macros or made a log....could of been so much further......

never mind cheers

[energizer bunny]

Day 44

awake at 0345

Training- REST

Diet/Macros-Cals 1443- Pro 201- Carbs 56- Fat 39 fasted 17 hours today. Froze my mma gym membership untill June. I have another cheat day pencilled in for a couple of Saturdays time, cant wait......really craving some junk food and sweets at the min.

Also im out for a meal tomorrow night, just going to fast and eat as healthy as possible, i.e no alchol, only drink water, no desert.......maybe have a staek or something if possible or maybe a pizza, not going to stress to much, i shouldnt go over 2000 cals only having starter and main all day.



Cheers!

[energizer bunny]

Pics on post 160

[energizer bunny]

Day 45

awake at 0345

Training- Chest, Shoulders, Triceps......

Diet/Macros-Cals fasted for 20 hours......no idea of cals as im going out for a meal..........ill be careful so shouldnt go over 2200 or so.


Cheers!

[energizer bunny]

Day 46

awake at 0430

Training- REST

Diet/Macros-Cals 1470- Pro 213- Carbs 77- Fat 34...............fasted for 19.5 hours

enjoyed meal last night, had a mozerala starter, chicken pasta in tomatoe sauce for main (only ate half)..........had a cheecky brownie and ice cream...............only drank water.


Cheers!

[energizer bunny]

Day 47

awake at 0345

Training- Back,Biceps.......wide grip pull ups, deadlifts,t bar rows,lat pulldowns wide grip, lat pull downs close grip, eze bar bicep curls, dumbbell hammers and curls.......cardio 16 mins HIIT, 20 mins LISS.........starting to really feel the benifit from the gym now, lifting heavy again (well for me ha)......slight change in training scgedule from now on, im going to be training every other day so e.g monday,wednesday,friday,sunday,tuesday,thursday,sa turday,monday and so on..........this means i can train balls to wall and then rest.....loving the fasted dieting, feel great training and at work, dont feel tired in afternoons anymore and no real hunger pains.

Diet/Macros-Cals 2470- Pro 174- Carbs 255- Fat 80...............fasted for 20 hours



Cheers!

[energizer bunny]

Day 48

awake at 0830

Training-....REST

Diet/Macros-Cals 1425- Pro 206- Carbs 24- Fat 53...............fasted for 20 hours



Cheers!

[energizer bunny]

Day 49

awake at 0700

Training- Legs,Traps,Grip.....squats,leg press,seat calf raises,ham machine,quad machine,stand calf raises, up right rows,shrugs, grip exercise.......cardio 16mins HIIT, 20 mins LISS

Diet- Macros-Cals 2555- Pro 216- Carbs 256- Fat 69.......fasted for 16 hours.

Today was weigh day-12st.4lb.6oz, 172.6lbs, 78.3kg...........down another 2 lbs....VERY HAPPY! this is the lowest weight ive been in 3 years plus im definately looking better/leaner and getting stronger.

IF going well, very well...........also incorporated elements of john kiefer back-loading (ive read lots of PDFs and find this one most compatible for me, i recomend it!) this week and im very impressed with the combo.......no more cheat days needed.....if this works i think ive got a plan for life, tweaking for diferent goals as i go........next target is to get below 12 stone..............also might have found a bodpod in my area (just awaiting an e mail).........once i can get body fat measures consitantly i will forget about weight (well once im at a good weight)

Cheers!

[Back In Black]

Result

I'm priming at the minute and only having 3 carb meals. I also just started training after meal 1 which I use to hate but putting carbs in my last meal of the day has really helped that morning workout.

Keep going!

[energizer bunny]

Result

I'm priming at the minute and only having 3 carb meals. I also just started training after meal 1 which I use to hate but putting carbs in my last meal of the day has really helped that morning workout.

Keep going!

primimg for the competition mate?..........ive never felt better training every other day (its never been possible with mma etc) but now with just weights its ideal, i get 48 hours rest between sessions!.............have you read any of john kiefer stuff?

[Back In Black]

Read a little. TBH I've always tried different ways of dieting to see what fits me best. Never nailed it, things keep changing just a little as I get older.

Priming for a cycle

[energizer bunny]

Read a little. TBH I've always tried different ways of dieting to see what fits me best. Never nailed it, things keep changing just a little as I get older.

Priming for a cycle

Its interesting stuff.........well its all interesting to me, lyle mcdonald,kiefer,alan aragon,layne norton,martin backman all great reads, yet all trying to sell there own styles.......like you say trying dif ways and finding the best/most sustainable for yourself is the key!

[energizer bunny]

Day 50

awake at 0445

Training- REST

Diet- Macros-Cals 1174- Pro 200- Carbs 7- Fat 40.......fasted for 17 hours.


Cheers!

[energizer bunny]

Day 51

awake at 0345

Training- Chest,Shoulders,Triceps.........pec deck,flys,dbell bench,inc dbell bench,mill press,dbell press,side raise,front raise, floor press,behind head press, cable tri pulls.........cardio 16mins HIIT, 20 mins LISS

Diet- Macros-Cals 2723- Pro 188- Carbs 268- Fat 99.......fasted for 18 hours.


Cheers!

[energizer bunny]

Day 52

awake at 0345

Training- REST

Diet- Macros-Cals 1262- Pro 209- Carbs 3- Fat 45.......fasted for 18 hours.


Cheers!

[energizer bunny]

Day 53

awake at 0500

Training- Back,Biceps,Abs...........cardio 16mins HIIT, 20 mins LISS

Diet- Macros-Cals 2125- Pro 165- Carbs 244- Fat 62.......fasted for 20 hours.


Cheers!

[energizer bunny]

Day 54

awake at 0445

Training- REST

Diet- Macros-Cals 1225- Pro 200- Carbs 3- Fat 47.......fasted for 20 hours.


Cheers!

[energizer bunny]

Day 55

awake at 0800

Training- Legs,Traps,Grip........squats,leg press,ham machine,quad machine, seat calf raise,stand calf raise...upright rows,shrugs, dbell grip.........cardio 16 mins HIIT, 20 mins LISS

i went out for a meal in the afternoon so did not count calorie or macros...........fasted for 18 hours before hand.

Diet- Macros........did not count.


Cheers!

[energizer bunny]

Day 56

awake at 0830

Training- REST

Diet- Macros-Cals 1150- Pro 165- Carbs 3- Fat 53.......fasted for 16 hours.

Today was weigh day-12st.4lb. 172lbs, 78kg...........only down 0.6lbs....not to concerned about this as i know what i need to tweak to get back on track, strength went up again, so still feeling good.

Intermittent Fasting going great, think this will be my eating style untill i want to add mass then ill look into the best way to do so........i have rearanged my macros to fit more into my carb cyling (see how this goes for this week)

Cheers!

[energizer bunny]

Day 57

awake at 0300

Training- Chest,Shoulders,Triceps...inc dbell press,flys,smith inc press,peck deck...mill press,should press, side raise, front raise,machine press, floor press,behind head tri press,cable tris......16 mins HIIT, 20 mins LISS..

smashed it today, not stoped since 0300,feeling very tired.

Diet- Macros-Cals 2646- Pro 165- Carbs 330- Fat 70.......fasted for 18 hours.


Cheers!

[GirlyGymRat]

Pics on post 160

Almost time for progress pics!!!

[energizer bunny]

Certainly is GGR tho im making slow progress, 1lb-2lb a week so cant really see much in 3 weeks.......when i start my 12 week super cut in April ill just be doing before and after photos.

[energizer bunny]

Day 58

awake at 0415

Training- REST

Diet- Macros-Cals 1112- Pro 160- Carbs 2- Fat 53.......fasted for 17 hours.


Cheers!

[energizer bunny]

Day 59

awake at 0400

Training- Back,Biceps,Abs...wide grip pull ups, deadlifts,dbell rows,wide grip lat pull downs,medium grip lat pulldowns,close grip lat pulldowns, eze bar curls,concentration curls,hammer curls, cable abs, my ab routine......16 mins HIIT, 20 mins LISS..



Diet- Macros-Cals 2646- Pro 165- Carbs 330- Fat 70.......fasted for 18 hours.


Cheers!

[energizer bunny]

Day 60

awake at 0430

Training- REST

Diet- Macros-Cals 1112- Pro 160- Carbs 2- Fat 53.......fasted for 18 hours.


Cheers!

[951thompson]

Day 60

awake at 0430

Training- REST

Diet- Macros-Cals 1112- Pro 160- Carbs 2- Fat 53.......fasted for 18 hours.

Cheers!

Wowza, that's some calorie deficit your on, how's the diet going?, you making good progress? Does it make you feel poo some days?

[energizer bunny]

Wowza, that's some calorie deficit your on, how's the diet going?, you making good progress? Does it make you feel poo some days?

hello mate..........diet is going well, though im always tweaking and tinkering trying to find the best route for me, progress overall has been great, the past 3 weeks ive been following carb-back loading and will have my results/information this sunday (see if it is working)............mate ive felt great since starting IF and even better since back-loading, the fasting and no/low carbs/cals are a piece of cake to do, ive always been able to train and function perfectly fine without carbs.....the low calorie days are so easy because they are followed by carbs and high cals the next day, as i train every other day i back load ever other day, so between training sessions 48 hours i am running low cals and carbs then for 6 hours post workout i smash high GI carbs......love it BUT lets see if it works for me, before i get carried away...haha

[951thompson]

hello mate..........diet is going well, though im always tweaking and tinkering trying to find the best route for me, progress overall has been great, the past 3 weeks ive been following carb-back loading and will have my results/information this sunday (see if it is working)............mate ive felt great since starting IF and even better since back-loading, the fasting and no/low carbs/cals are a piece of cake to do, ive always been able to train and function perfectly fine without carbs.....the low calorie days are so easy because they are followed by carbs and high cals the next day, as i train every other day i back load ever other day, so between training sessions 48 hours i am running low cals and carbs then for 6 hours post workout i smash high GI carbs......love it BUT lets see if it works for me, before i get carried away...haha

I had good success with leangains IF and eat stop eat, I guess if you only have a 6 hour eating window 1100cal will seem like quite abit of food. Good stuff mate, I hope the strategy comes good for you

[energizer bunny]

I had good success with leangains IF and eat stop eat, I guess if you only have a 6 hour eating window 1100cal will seem like quite abit of food. Good stuff mate, I hope the strategy comes good for you

me to. though i know there is a lot of dialing into be done before being solid....im eating to much fat with carbs fopr one.

cheers

[energizer bunny]

Day 61

awake at 0300

Training- Legs, Traps, Squats,leg press,ham machine,seat calf raise,quad machine,stand calf raise,up righ trows,shrugs......16 mins HIIT, 10 mins LISS..



Diet- Macros-Cals 2646- Pro 165- Carbs 330- Fat 70.......fasted for 18 hours.


Cheers!

[energizer bunny]

Day 62

awake at 0900

Training- REST

Diet- Macros-Cals 1109- Pro 155- Carbs 2- Fat 53.......fasted for 18 hours.


Cheers!

[energizer bunny]

Day 63

awake at 0830

Training- Chest,Shoulders,Tris...peck deck,flys,inc dbell press,dips,inc flys....bbell press,dbell press,front raise,side raise,machine press...floor press,behind head press,cable tris........16 mins HIIT, 20 mins LISS

Diet- Macros-Cals 2520- Pro 160- Carbs 311- Fat 66.......fasted for 16 hours.

Today was weigh day-12st.4lb. 172lbs, 78kg...........same as last week, to be fair i was slack with my back loads so not surprised, ive had pizza, burger,lasagnia, curry etc during these past 3 weeks, i know i could be 4 lbs or so lighter but its been worth it, after 3 weeks i know it can work it just needs a good few weeks to adjust to personal needs, so i wouldnt recomend for someone wanting results immediately as there is a lot of tweaking to be done........basciallly im staying the same eating this way so could be great for maintenance (my strength has increased or stayed the same depending on lifts) this is just my opinion on what i have found, for the next 3 weeks untill april 1st i will continue with this plan.....if im the same weight in 3 weeks ill be happy.....i will be starting UD 2.0 then, which is a lot more detailed.

i am going to try and dial in perfect with macros and cals......my cutting cals are 1800 so on no carb days i will be aiming for 1100 cals and on back load days ill be aiming for 2500 cals, this should have me loseing 1 lb a week....

Cheers!

[energizer bunny]

Day 64

awake at 0345

Training- REST

Diet- Macros-Cals 1109- Pro 155- Carbs 2- Fat 53.......fasted for 18 hours.


Cheers!

[energizer bunny]

Day 65

awake at 0345

smashed it today

Training- Back,Traps,Abs......

Diet- Macros-Cals 2249- Pro 160- Carbs 278- Fat 58.......fasted for 18 hours.


Cheers!

[energizer bunny]

Day 66

awake at 0445

Training- REST

Diet- Macros-Cals 1109- Pro 155- Carbs 2- Fat 53.......fasted for 18 hours.


Cheers!

[951thompson]

How's it going mate?

[energizer bunny]

im sound mate.....hows you?........starting to sort my diet for The u.d 2.0 starting April, theres a lot of details to iron out. ill be starting to eat just below maintenance for 2 weeks starting monday, plus i have 2 big wknds coming up, one away with the girlfriend and the other partying with my brothers and mates. so ill not be counting cals then.


how you liking the u.d 2.0?

[951thompson]

im sound mate.....hows you?........starting to sort my diet for The u.d 2.0 starting April, theres a lot of details to iron out. ill be starting to eat just below maintenance for 2 weeks starting monday, plus i have 2 big wknds coming up, one away with the girlfriend and the other partying with my brothers and mates. so ill not be counting cals then.

how you liking the u.d 2.0?

I've replied to your PM, im good thanks bro. Im finding the UD2 tough, specially on days like today (my 4th depletion day) looking forward to starting my carb up this evening, can't wait to get stuck into some cereal the good news is the diet is working, so the hard work is worth it.

How's the carb back loading going? Im going to read the book later in the week.