Wednesday, 7 January 2015
Chocolate Pronuts
A change in the recipe can make this sugar free also.
Switch Maple Syrup to Sugar Free Syrup.
http://bubblegirlbakes.com/blog/2014/8/25/chocolate-pro-nuts-gluten-free-vegan-protein-packed-donuts
Thursday, 1 January 2015
Lyle McDonalds Rapid Fat Loss
1st of January
Today I decided to start Lyle McDonalds Rapid Fat Loss Program. I have always kept this one up my sleeve for a rainy day and felt it was time to pull it out before I hop onto my cruise in 10 days. I am combining it with Intermittent Fasting to allow my meals to be bigger but less frequent. Training AM at the moment.This is not my New Years Resolution "New Year New Me", I just always tend to get carried away during the Festive season and indulge for too many days at a time.
Here's how it went:
Category: 2 I guestimate my body fat to be 25% roughly based on previous dexa scans of a similar weight.
Protein Intake: 115g
Day 1
Fasted until 2pm. This is how I start all my diets. It adds an element of mental preparedness for myself.
Meal 1: WPC protein powder with Unsweetened Almond Milk and 5g Acai Berry Powder
Meal 2: 200g Chicken Breast with 1 Tablespoon of Soy and Garlic Sauce. Konjac Noodles and Capsicum.
Meal 3: Dessert 1/4 Ruby Grapefruit (kept the other 1/4 in case of sweet cravings)
Meal 4: WPC Protein powder with Unsweetened Almond milk, 1 Tbsp Flaxseed Oil, 1Tbsp Psyllium Husk
Multivitamins taken PM
Fasted until 2pm. This is how I start all my diets. It adds an element of mental preparedness for myself.
Meal 1: WPC protein powder with Unsweetened Almond Milk and 5g Acai Berry Powder
Meal 2: 200g Chicken Breast with 1 Tablespoon of Soy and Garlic Sauce. Konjac Noodles and Capsicum.
Meal 3: Dessert 1/4 Ruby Grapefruit (kept the other 1/4 in case of sweet cravings)
Meal 4: WPC Protein powder with Unsweetened Almond milk, 1 Tbsp Flaxseed Oil, 1Tbsp Psyllium Husk
Multivitamins taken PM
Note: By 3pm I had a headache accompanied by Head Fog. I did alot of strenuous work in the garden today so skipped my cardio workout.
Day 2 of RPL
Fast until 2pm then broke fast with last nights preprepared left overs
Meal 1 : 200g Chicken Breast with Konjac Noodles and Garlic soy sauce
Meal 2 : WPC Powder with Water, Flaxseed (EFA) and Psyllium Husk. Dropped the Almond Milk.
Meal 3: Lean scotch fillet and salad. No tomato. I read tomatoes aren't good for cat 2 dieters.
Notes: Hunger pangs only appeared late in the afternoon. Increased my water intake.
Fast until 2pm then broke fast with last nights preprepared left overs
Meal 1 : 200g Chicken Breast with Konjac Noodles and Garlic soy sauce
Meal 2 : WPC Powder with Water, Flaxseed (EFA) and Psyllium Husk. Dropped the Almond Milk.
Meal 3: Lean scotch fillet and salad. No tomato. I read tomatoes aren't good for cat 2 dieters.
Notes: Hunger pangs only appeared late in the afternoon. Increased my water intake.
Soft Drink Consumption
1 x Red Bull Sugar Free
2 x Pepsi Max 375ml
Day 3 - RFL
I knew this would be a testing day as I was going to be out all day in an area of fast food stalls and Jack Daniels Slushie vendors.
Here's how it went:
Meal 1: 1pm Minute steak approx 60g, no visible fat, onions.
I bought a steak sandwich and removed the bread, no sauce.
Meal 2: 3pm 100g drained Tuna in springwater with allowed salads
(Onion, lettuce, cucumber, capsicum and small wedge of tomato)
Meal 3: 8pm Lean scotch fillet with same salad as lunch, one boiled egg white
Meal 4: 9pm: Half nip of Bundaberg Rum in my pepsi max as I really felt I was struggling with a craving for sugar
Soft Drink Consumption
1 x Sugar Free V - Bottle
1 x Large Coke Zero from Maccas (7:30am)
1 x Coke Zero 250ml @ 12:30
1 x Pepsi Max @ 7pm
1 x Pepsi Max @ 9pm
Note: Massive reduction of soft drink consumption compared to what I normally drink, however I am aiming for only 2 a day.
Exercise: Walked 7kms in total for the day plus a good half hour swim in the PM
Day 4
Another day that I knew would be tough. Spent the day at my niece and nephews birthday party, Pizza and Garlic Bread was on the menu. I love pizza! It's my vice, I'll eat it until I bloat!
Meal 1: 2pm 97g Scotch Fillet and Salad with Praise Fat Free Dressing lightly drizzled on top
Meal 2: 7pm 135g Scotch Fillet and Salad with Praise Fat Free Dressing lightly drizzled on top
Meal 3: 9pm Protein shake with Flaxseed oil and Psyllium Husk.
Multivitamin before bed
Was an easy going day till about 6:30pm when I felt drained and tired and just wanted to Feast! Had my second meal and felt better. It was an extremely hot day today and managed to keep my liquids up.
I knew this would be a testing day as I was going to be out all day in an area of fast food stalls and Jack Daniels Slushie vendors.
Here's how it went:
Meal 1: 1pm Minute steak approx 60g, no visible fat, onions.
I bought a steak sandwich and removed the bread, no sauce.
Meal 2: 3pm 100g drained Tuna in springwater with allowed salads
(Onion, lettuce, cucumber, capsicum and small wedge of tomato)
Meal 3: 8pm Lean scotch fillet with same salad as lunch, one boiled egg white
Meal 4: 9pm: Half nip of Bundaberg Rum in my pepsi max as I really felt I was struggling with a craving for sugar
Soft Drink Consumption
1 x Sugar Free V - Bottle
1 x Large Coke Zero from Maccas (7:30am)
1 x Coke Zero 250ml @ 12:30
1 x Pepsi Max @ 7pm
1 x Pepsi Max @ 9pm
Note: Massive reduction of soft drink consumption compared to what I normally drink, however I am aiming for only 2 a day.
Exercise: Walked 7kms in total for the day plus a good half hour swim in the PM
Day 4
Another day that I knew would be tough. Spent the day at my niece and nephews birthday party, Pizza and Garlic Bread was on the menu. I love pizza! It's my vice, I'll eat it until I bloat!
Meal 1: 2pm 97g Scotch Fillet and Salad with Praise Fat Free Dressing lightly drizzled on top
Meal 2: 7pm 135g Scotch Fillet and Salad with Praise Fat Free Dressing lightly drizzled on top
Meal 3: 9pm Protein shake with Flaxseed oil and Psyllium Husk.
Multivitamin before bed
Was an easy going day till about 6:30pm when I felt drained and tired and just wanted to Feast! Had my second meal and felt better. It was an extremely hot day today and managed to keep my liquids up.
Day 5
Bodyweight 57.3kg
I tested for Ketones early in the morning but the test only showed trace Elements of Ketones in the urine.
Feeling sluggish but otherwise ok.
Headfog is prevalent and I'm finding my short term memory terrible.
Dedicated Training
Kettlebell Workout just focusing on compounds plus ab wheel to finish. Strength in squats was terrible.
Meal 1 2pm 200g Basa with 12g Peri Peri Mild sauce
Meal 2 4pm 70g Tuna Springwater with 12g Peri Peri Mild Sauce
Meal 3 6pm 140g Lean Sizzle Steak with allowed salads and Praise Italian FF Dressing, Kraft Live Free Cheese, 80% Less Fat cheese!
Meal 4 "Free Meal" - I couldn't bring myself to eat a slice of pizza so I settled for a Fruit Mince Pie. Lyle talks about a Free Meal being just a normal meal, or your protein and vege with an additional side, or a dessert.
Meal 5 10 pm WPC with Acai Berry powder, Flaxseed oil and psyllium husk.
Meal 5 10 pm WPC with Acai Berry powder, Flaxseed oil and psyllium husk.
Accountability Monday 5th January 2015
Here is todays pic
5th January 2015
Sunday, 28 December 2014
Full Body Kettlebell Workout
Need a quick workout to keep the muscles going over the holiday period? I have been doing this pictured workout every 2nd day as it is too soon to start a new program prior to going overseas in 2 weeks.
Challenge yourself! Prepare to sweat!
Friday, 26 December 2014
End of 2014: Time to get moving again!
I can't believe how long it's been since an update!
Whilst I have been training I stopped training towards a goal which as anyone knows, is not a good way to train. So with a New Year heading our way I'd like to set some goals to work towards.
I want my 110kg squat, I want my 65kg bench, and I want my 145kg Deadlift.
I miss Powerlifting. I miss the team environment of competing and I miss my Deadlift day McDonalds breakfast. I want to look like I lift. So taking a stance on proper nutrition and conditioning each day of each week.
I miss doing the Conjugate Method. But I don't miss the Dynamic Lower Days.
One thing I would like to say about Powerlifting is this: I really don't believe the "Eat anything for fuel" method is a good culture to create in the sport, unless you can fit the macros into your diet, or do burn it off over the course of the day/week.
I found myself starting to once again struggle with food consumption and correct choices of eating that I had blown out my bodyweight to 61.8kgs, I normally sit at 56-57kgs.
So back on the weightloss wagon I went from September and managed to get my weight back down to 57kgs. I intend to stay around 56kgs max.
In the below images, I weigh 57kgs.
Whilst I have been training I stopped training towards a goal which as anyone knows, is not a good way to train. So with a New Year heading our way I'd like to set some goals to work towards.
I want my 110kg squat, I want my 65kg bench, and I want my 145kg Deadlift.
I miss Powerlifting. I miss the team environment of competing and I miss my Deadlift day McDonalds breakfast. I want to look like I lift. So taking a stance on proper nutrition and conditioning each day of each week.
I miss doing the Conjugate Method. But I don't miss the Dynamic Lower Days.
One thing I would like to say about Powerlifting is this: I really don't believe the "Eat anything for fuel" method is a good culture to create in the sport, unless you can fit the macros into your diet, or do burn it off over the course of the day/week.
I found myself starting to once again struggle with food consumption and correct choices of eating that I had blown out my bodyweight to 61.8kgs, I normally sit at 56-57kgs.
So back on the weightloss wagon I went from September and managed to get my weight back down to 57kgs. I intend to stay around 56kgs max.
In the below images, I weigh 57kgs.
Sunday, 20 April 2014
Mobility Clips
My favorite mobility clips will be posted here. I'll get around to making a page on it one day!
Shoulder Mobility
Shoulder Mobility Recap with Dave Lipson: http://youtu.be/YuVWUBWQBgo
Monday, 24 March 2014
Training week 24/3/2014
Monday 24/3/2014
Max Effort LowerHigh Bar Close Stance Squats to Box + 3 Readers Digest Books
(Conventional stance)
20kg x 10
40kg x 5
50kg x 3
60kg x 3
70kg x 1
75kg x 1
80kg x 1 (Form finished here....)
Reverse Hypers
10,10,10,12
KB Swings
16kg x 16,16
20kg x 10, 12
(Felt a niggle in my lower back)
Straight Arm Pull Down
12.5kg x 8,8,8,10
Abs
Reverse Crunches
15,15,15
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