JohnnyIrish's Diet/Workout Log

[EFFORT]

From a glance your carbs don't look high and your fat doesn't look high, so your getting 1008cals from your 252g of protein and the rest doesn't look like much. I'd up your carbs for the day and cut them off at night.

 

[Quagmire911]

On the bench press, if it was difficult and form was sloppy stick with that weight next week and consolidate. You don't want to be climbing in weights whilst using incorrect form, will lead to big problems (hence box squats).

Keep it up.

 

[JohnnyIrish]

On the bench press, if it was difficult and form was sloppy stick with that weight next week and consolidate. You don't want to be climbing in weights whilst using incorrect form, will lead to big problems (hence box squats).

Keep it up.

I was thinking perhaps it was normal but after what you said.. and then when I was in the gym yesterday I saw a guy lifting very difficult weights.. and he had damn impressive perfect form. Yep, I need to learn to control the weight better.

Today:
Fasted Cardio treadmill, 45min, incline 4, spd 3

Stretches:
squat stretches: 2 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 3 reps each held for 30 seconds


Saturday (19th):
Fasted HIIT, elliptical machine, 4min warm up, 1min on, 1 min off for 8 intervals (16 min). 'On' speed range mostly in the 11-12mph range. HR recorded max 178

Stretches:
squat stretches: 2 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 3 reps each held for 30 seconds

Friday(18th):

Deadlift: 2x5 PR
bar x 10
85 x 6
105 x 2
145 x 1
185 x 1
225 x 5
225 x 5

/\ Hard as hell. Lifted again in my socks using the alternate grip. My form in my first set was crap (I pushed up with my legs first which uses way too much of my back). I corrected this the second set. In trying to keep the bar as close as I could to my body I ended up grinding it against my chins resulting in several bruises.

Leg press: 2x10 PR
255 x 10
270 x 12

/\ As with squats when I go down low even on the sled I round my lower back. As such I'm now not going much below parallel with the sled (so I don't round my back). I felt like I could have added more..

Chins:4 sets PR
4
4
3
3

/\ Added two reps this time.

Hammer curls: 3 x 8 PR
35x7
35x7
35x5

/\ I gained reps

Calf Raises: PR
50 x 10
90 x 6
130 x 2
170 x 12
170 x 12
170 x 12

/\ Nice burn as usual. Upped the weight, I'll up the reps next week.

Stretches:
supermans: 2x10 reps, each rep held for 3 seconds
squat stretches: 3 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds

 

[Quagmire911]

You'll be over 300 on the deads in no time! Keep it up!

 

[JohnnyIrish]

Thanks Quag

Effort:
The only thing I'm afraid of is that I seem to be pretty sensitive to carbs and one of my goals is visible abs by summer.. If I add more carbs is there a chance they might be counter productive to this goal (I.E. they'll slow down my fat loss or put it at a stand still)?

Also does it look advisable to have 30+ grams of fast GI carbs (waxymaze) pre+post workout? (70g total)

It has given me energy.. I guess I just want to be reassured it won't get turned into fat (I'm pretty sure I burn it off but it can't hurt to ask).

 

[EFFORT]

Thanks Quag

Effort:
The only thing I'm afraid of is that I seem to be pretty sensitive to carbs and one of my goals is visible abs by summer.. If I add more carbs is there a chance they might be counter productive to this goal (I.E. they'll slow down my fat loss or put it at a stand still)?

Also does it look advisable to have 30+ grams of fast GI carbs (waxymaze) pre+post workout? (70g total)

It has given me energy.. I guess I just want to be reassured it won't get turned into fat (I'm pretty sure I burn it off but it can't hurt to ask).

If thats the case up the fat(a good deal) and protein and only have carbs post workout

 

[JohnnyIrish]

If thats the case up the fat(a good deal) and protein and only have carbs post workout

Effort:
I can still have low GI carbs like veggies or they get cut too?
I see most pwo shakes are about 2:1 or 3:1 ratio between protein to carbs. I'm guessing 1 scoop (38g) of carbs from the waxy maze should do the trick (plus 3 scoops of whey). Look about right?

Also how bad would it be to have carbs pre workout for energy? (or would that defeat what your trying to do here?)

 

[EFFORT]

Effort:
I can still have low GI carbs like veggies or they get cut too?
I see most pwo shakes are about 2:1 or 3:1 ratio between protein to carbs. I'm guessing 1 scoop (38g) of carbs from the waxy maze should do the trick (plus 3 scoops of whey). Look about right?

Also how bad would it be to have carbs pre workout for energy? (or would that defeat what your trying to do here?)

Veggies are a must eat them as much as you can.

For the pwo shake get in 75-100g of carbs in addition to your protein

If you really need your carbs pre workout then go for it, eat an apple

 

[JohnnyIrish]

Effort:
Is there a name for this type of diet? I ask as I'd like to read up on it before I head on in so to speak. Besides I still have tons of other questions such as can I have cheese, or ketchup for my burgers/meat (other things will enter my head as time goes on I'm sure). Also figure if I read up their might be some premade diet examples so I'll get some good ideas for fats I can/should add to my diet besides doing shots from the olive oil bottle.


Quagmire:
With the sqat stretches do they have to be so wide apart? I can do them with out it hurting if I keep them normal squat distance apart but if I take an extra wide stance I start feeling the pressure in my knees. I've been using the closer stance but I wanted to make sure I was doing it right.

Today:

Incline bench press (barbell) 3x5: PR
bar x 10
75 x 6
125 x 5
125 x 5
130 x 5

/\ Felt good. I was able to add some extra weight on the last set.

Dumbell bench press 4x8: PR
90 x 9
90 x 9
90 x 10
90 x 10

/\ added some reps

Dumbell shoulder press 3x8: PR
50 x 10
50 x 10
50 x 10

/\ Added more reps this week

Tricep pushdown 3x10: PR
42.5 x 10
42.5 x 10
42.5 x 12

/\ I switched to a metal hand grip this week instead of the rope because I think it uses my tris more then the rope does at the bottom of the ROM.

Decline weighted situps 3x10: PR
45 x 11
45 x 11
45 x 11

/\ This exercise kills me. ha. I get red as a tomato and have to take a good 5-7 min break in between to lower my HR and for the muscle fatigue to pass but I was able to get 3 more reps this week.

Stretches:
supermans: 2x10 reps, each rep held for 3 seconds
squat stretches: 3 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds

 

[JohnnyIrish]

Today:

Fasted HIIT, elliptical machine, 4min warm up, 1min on, 1 min off for 8 intervals (16 min). 'On' speed range in the 11-13mph range.

Stretches:
squat stretches: 2 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 3 reps each held for 30 seconds

 

[JohnnyIrish]

I'm going to be doing more reading on zero carb dieting but in the mean time I've changed my diet as such:

Mea1 shake = 6 eggs, 1 scoop whey, 1 scoop casin, 3 tablespoons olive oil + 5 fish oil caps
meal 2 = beef + veggies
meal 3 grilled chicken cesar salad with no crutons (just lettuce, dressing and chicken)
meal 4 shake = 5 eggs, 1scoop whey, 1 scoop casin, 3 tablespoons olive oil. + veggies
meal 5 chicken + veggies
Before bed = 5 fish oil caps.

On workout days, preworkout shake will contain 6 eggs + 2 scoops whey protein. Post workout shake will contain 2scoops of waxymaze (76gcarbs) and 3 scoops whey (69g protein)

That look about right?

 

[EFFORT]

I'm going to be doing more reading on zero carb dieting but in the mean time I've changed my diet as such:

Mea1 shake = 6 eggs, 1 scoop whey, 1 scoop casin, 3 tablespoons olive oil + 5 fish oil caps
meal 2 = beef + veggies
meal 3 grilled chicken cesar salad with no crutons (just lettuce, dressing and chicken)
meal 4 shake = 5 eggs, 1scoop whey, 1 scoop casin, 3 tablespoons olive oil. + veggies
meal 5 chicken + veggies
Before bed = 5 fish oil caps.

On workout days, preworkout shake will contain 6 eggs + 2 scoops whey protein. Post workout shake will contain 2scoops of waxymaze (76gcarbs) and 3 scoops whey (69g protein)

That look about right?

yeah thats the right idea, only thing needed now is the totals, from the looks of it the fat will probably need to be higher if you want gains. You can easily up the fat by adding more olive oil, fish oil, salad dressing, sausage, bacon, nuts to meals. Theres a lot of options with this. You could do a carb up day, or you could do high post workout carbs 125g+, mainly depends on what you'll be able to follow the best.

 

[Quagmire911]

For the squat stretch just do what feels comfortable.

Don't forget double cream as a fat source, 100ml=450-500 calories. Excellent with coffee

And I have to commend you for doing so well with your diet and training, you are a great example to others. Congrats. How is the muscle building/fat loss going?

 

[JohnnyIrish]

Effort:
Thanks, I'll get on those numbers when I have time to crunch them. Likely tomorrow.

Quagmire:
Thanks mate!
The muscle building is steady and noticable. I'm starting to feel rather solid. Only issue is that fat loss has plateaued about a month or two ago and I want those visible abs damnit!

Removing all carbs (excep for post workout) recomended by Effort should do the trick.

 

[JohnnyIrish]

Didn't have as much energy today as I was when I used the waxymaze preworkout but I'm guessing that can be somewhat ofset with eating more fat? (diet below workout)

Today:

Squat (BOX) 2x5: PR
bar x 10
85 x 6
115 x 6
165 x 1
215 x 5
215 x 5

/\ Shoulda counted last time how many black risers were used. Anywho this time 5 were (slightly less then a 90 degree angle). The last rep was damn hard. Oh and I noticed my knees trying to bend inward.. I corrected that.

Pullthroughs 3 x 10:
57.5 x 10
57.5 x 10
57.5 x 10

/\ Yay.. I read my pad wrong and should have added weight but didn't. :crazy: As such no gain here.

Chest supported Row 4 x 6: PR
bar x 8
25 x 4
50x 1
75 x 6
75 x 6
75 x 6
75 x 7

/\ Got the last 2 sets up 5lbs as well as gaining a rep in the last set.

Hammer curls 3 x 8
35 x 6
35 x 6
35 x 5

/\ What the heck happened here. I guess I'm use to making gains in every exercise if its even a few reps.. but today I lost reps. I think likely has to do with my cutting carbs totally today.

Calf Raises 3 x 15: PR
70 x 10
110 x 6
150 x 1
170 x 13
170 x 13
170 x 13

/\ Felt about right. Gained 3 reps this time.

Stretches:
supermans: 2x10 reps, each rep held for 3 seconds
squat stretches: 3 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 4 reps each held for 30 seconds


Diet today:

I made a few minor changes.. Upping the fish oil caps from:
10 > 21/day

Mea1 shake = 6 eggs, 1 scoop whey, 1 scoop casin, 3 tablespoons olive oil + veggies (blended in shake). Followed by 8 fish oil caps
(84g protein, 66g fat)

meal 2 grilled chicken salad with bacon pieces, brocolli and ranch dressing (I ate at the mall.. and they definitely could have given me more chicken.. I don't know how to calculate the protein/fat of this meal to be honest.)

meal 3 shake = 6 eggs, 1scoop whey, 1 scoop casin, 3 tablespoons olive oil. + veggies. Followed by 5 fish oil caps
(84g protein, 66g fat)

meal 4 = beef + veggies
(44g protein, 42g fat)

preworkout shake: 6 eggs+ 2 scoops whey+ 3tablespoons olive oil
(82g protein, 66g fat)

Post workout shake: 2 scoops trueprotein waxymaze + 3 scoops whey
(76gcarbs, 69g protein)

meal 5 chicken + veggies
40g protein

Before bed = 8 fish oil caps.

Totals: (I did not count veggies to carbs, I did not count the fish oil I'm taking in the fat totals and I did not add my second meal to any as I didn't know what to put down.. )

This is also my workout day so this day has 2 more shakes then normal days.

Total protein: 363g
Total fat: 240g
Total carbs: 76g (wazy maze)

Ok so there are the numbers.. what do I need to change?

 

[JohnnyIrish]

Ok so after I wrote the above I crashed energy wise and I feel like the sleep I got last night didn't make much of a dent in the exhaustion/tiredness I'm feeling.

I'm going to take a guess here that I need more fats.. I'll up my fats today until I hear more info from effort or others who can advise for a no carb diet (relatively speaking as I eat veggies).

 

[JohnnyIrish]

Two things I found sound similar to what your recomending effort.
1) the tdawg diet
2) the anabolic diet/anabolic solution

I've read up on the T-dawg diet and I'll be reading up on the anabolic diet/anabolic solution as soon as I get a free moment (maybe this weekend.. I'll skim it some tomorrow maybe).

I'm pondering changing to the anabolic diet.. as I've found so much positive information about it over the net (more so then the tnation diet). I'll make up my mind after I do more reading.

 

[Mad Manic]

LOL this is just retarded you're skinny with no muscle and you're going on a very low carb diet to shed fat for 'the abs'. Ridiculous, it's just pointless and unhealthy. Bulk up for 2-3 years then go on a cut to lean out, not this rubbish. Forget about the summer, you're not gonna look that great in a fe wmonths anyway. A body is for life and not for summer, jesus.

MM

 

[Quagmire911]

LOL this is just retarded you're skinny with no muscle and you're going on a very low carb diet to shed fat for 'the abs'. Ridiculous, it's just pointless and unhealthy. Bulk up for 2-3 years then go on a cut to lean out, not this rubbish. Forget about the summer, you're not gonna look that great in a fe wmonths anyway. A body is for life and not for summer, jesus.

MM

*Sigh*. Depends on your perception ehhh?

Johnny, don't know if you have read on stronglifts about the anabolic diet. Some good info on there. Some people do well on the anabolic diet (from a gains standpoint), calories just need to be higher which is why Effort said:

"If thats the case up the fat(a good deal) and protein and only have carbs post workout".

If the anabolic diet isn't for you and you are still gaining muscle steadily on what you are doing, there are other ways of getting the fat loss going again.

 

[JohnnyIrish]

Hey MM you can take that all too assuming & judgmental tone of a high horse you rode in on and shove it up your ass.


Quagmire:
Thanks man.
Yeah that anabolic diet/solution sounds awesome. What? Loose fat AND gain lean mass at the same time? Sounds great! Now this of course makes me skeptical so I've spent a good part of today and yesterday reading.. but I find the science makes sense to me.. also I've read a lot of positive forum posts and blogs with lots of positive testimony and journals of people 'trying' this diet.. which seems to work amazingly for them (not to mention stronglifts.. which points out that it has a LOT of potential).

As it is I'm going to finish reading (almost half way done the "Anabolic solution") and then tailor my diet to their regimen. Theory sounds great.. I guess I'll see how it pans out in real life for me.