Get shredded or die trying! A PES Alphamine log
- 09-17-2012, 09:18 AM
I had a long ass day at work today but got a workout in at lunch. I kept implementing Intermittant fasting today. My last meal lastnight was at 7pm and i broke the fast at 2.45pm and finished eating at about 10pm. If anyone wants to give tips on Intermittent fasting please feel free. Id like to see if what im eating for IF is clean enough for a cut. The way i understand it you can eat foods with higher carbs and what not and there is a bit more leaniency. I watched the Hodge twins talk about it for a while....haha. those dudes crack me up.
I had 45 minute workout in the basement of my office. It was a crosstraining type workout with lots of sprints, lunges, jumps, burpies, mountain climbers and abb work combined into timed routines. We even did curls and rows with bike tyre tubes. Its been a while since i trained like this. I want to keep doing it though. its good fun.
I did this fasted from 1230-130pm- the sweat was intense and i sweated a lot more than everyone else that joined in. I like to think that was because i worked harder...but it could be the alphamine...or a combination of both.
I broke my fast at 245pm, 1 hr post workout.
2 scoops of whey (50g protein 5 g carbs)
1 large slice of healthy lasagna (mostly meat and vegies with 2 thin layers of pasta and some light cheese: I needed some extra food today and it was in the fridge) (dont know macros)
6 egg whites, one whole egg, 1/2 cup of cottage cheese. (48g protein, 10g fat, 10g carbs)
2 scoops of whey (50g protein 5 g carbs)
2 large servings of roast turkey breast with greens and 3 small sweet potatoes
(dont know macros-grandma cooked it-shes down with my gymming tho so it was very lean)
1 can of tinned chicken &light mayo (35g protein +10g fat)
250mls of liquid egg whites with 2 scoops of whey (80g protein 5g carbs)
350grams of greek yoghurt (35p-6.3f-13.3c) + handful of frozen berries.
- 09-17-2012, 09:57 AM
09-17-2012, 02:10 PM
09-18-2012, 09:06 AM
Today i continues intermittant fasting.
I broke my fast at 220pm about 30 mins post workout 1
It was a crosstraining type workout with pushups/burpies/squats followed by 20 star jumps a, 40m sprint, 60 m run. I repeated for 20 mins with no break. The sprints ended up just being a light run towards the end though.
ABS and plyometrics
This took 45 mins
I started with two ab circuit where I performed to failure.
Hanging leg raises (hands above head knees to elbows)
Ball rollout and pike
Lying leg rasies with weight
Box jumps 3 sets of 5 jumping 3 boxes
Seated box jump (start seated and jump onto high box): 2 sets 8
1 legged jumps
meal 1 (post workout 1
Lean lasagna(mostly mince + vegies)
2 scoop whey
400g lean mince
This took a while to eat
2 scoops whey
Nandos lean chicken wrap
Meal 4 (postworkout 2)
1 can chicken
250mls of liqud egg white with 2 scoops wpc
300g greek yohgurt with berries
IN the end my macros were 416 protein, 110 carbs, 71 fat. Total cals 2801 (Maintenance is 3000)
Honestly i didnt realise i had eaten that much till i added it up. I wish i had worked it out before my last meal. I wanted to be 2500 or less. I did workout twice... so im sure this will reverse some damage. but i'll only eat 2000 cals tomorrow to make up for it. I'm just trying to adjust to eating the bigger meals with IF..Obviously i dont have to eat soo much.
Sweated like a pig today! I didnt stop post wokrout 1 for an hour and started back up when i was barley doing anything.
I'd also like to mention i dont think i could do IF without alphamine. I wake up very hungry but alphamine numbs it until meal time.
09-19-2012, 08:55 AM
Continued with IF Today and had two workout. Workout 1 was weights and half assed hiit and work out two was basketball for 90 mind
I Broke the fast at 230pm today about 2 hours post workout 1.
Workout 1: chest, lats, tries
Incline db press
3 sets x10
Incline db flies (1x15)
incline db press 1x8 with partials at the end to burn out.
Hi-low cable flies: 1 x15
bench press: 1x8 with partials to burnout>pushups to failure
Close grip pulldowns: 2x8 (1040 tempo) (40second set, 40 second break)
Straight arm pullover: 1x15
Close grip pulldowns: 1x8 (1040 tempo) with partials to burnout.
Dips 1x10 1x8
Dips 1x8 with partials to finnish
Overhead extensions: 2x8
Diamond pushups Failure
then i did 20 mins on stationary bike. 15 mins was hiit. I couldnt go as fast as normal as my legs hurt from last night.
Today i ate less than yesterday.
1 can of chicken
250 mls egg white liquid
2 scoops whey
300g Chobani yohgurt+handful berries
RTD muscle milk (they changed the size so you only get 25g protien...)
Meal 3: I got ambushed by this one. I got invited to the girlfriends house for dinner (well i was already there) and it ended up being chicken pot pie. essentially it was a little chicken with potato and pastrie It tasted good, but i only had a small peice as i didnt know what was in it. I also ate lots of brocoli. Im hoping the piece i had was 400-500 cals at most. It shouldnt have been much more....i hope. Her mum had already started cooking it before i said id stay, so i didnt really have much choice. I wish she understood me and the GF are trying to loose weight. She just cooks the wrong food god bless her lol.. Next week she said its steak with oyster sauce...so im looking forward to that. Her food tastes great...its just not great for cutting.
1 can of chicken
250 mls egg white liquid
2 scoops whey
The food i could monitor ended up being 1600 cals with 270 protein,39 carbs and 41 fat. Additional carbs and fat and a little bit of protien would have been in meal 3. I'm hoping it was 400 cals (or less) so idealy i could be at 2000 cals for the day.
I hope the basketball helped reverse meal 3
09-20-2012, 08:35 AM
I Continued with IF today and broke the fast at 1245pm (this was to fit around university classes) and finnished eating at 8.30pm. I felt **** all day with a headache but dragged myself to the gym. Needless to say it wasnt my greatest workout
upright rows: 2x10
Forward lean laterals: 1x15
Upright rows 1x8 (partials to burn out)
Seated Db press (with dropset): 2x8(6)
Seated Db press: 1x6
lncline side laterals with dropset: 1x8(6)
Rear laterals with dropset: 1x8(6)
Seated rows: 2x10
Bent arm bent over laterals: 1x15
Seated rows: 1x8 with partials to burnout
Db rows: 2x15 each arm
barbell curls: 2x10
Spider curls: 1x12>1x8
Barbell curls: 1x8 with partials to burn out
Incline hammer curls: 1x8 (6)
Incline curls 1x7 (6)
30 mins treadmill: Low intensity. I set it to an incline of 8 and a speed of 6.5 (this is my hiit rest speed) and went for 30 mins. I was covered head to toe in sweat.
I cant be bothered writing it all out tonight. I got to control everything. My macros for the day were P-336 C-107 f45 Total Calories-2299
I had eaten more than this by about 500 cals. My postworkout meal ended up being more than i thought. Thinking it wasnt much i ate more to cover it for dinner when in the end i didnt have to.
But when i realised it about 2 hours later i purged....lol... I brought up about 400g of lean mince (what a waste).
Im not even ashamed to say i chucked it back up. You gotta do what you gotta do. It did taste good going down though.
So im starting to realise i still cant eat heaps...or i have to drink less shakes. One or the other. the way I'm going to get my head around this is to right now..put in the food i have available for tomorrow. That way i'll workout what i can eat before it do.
it was about 20 degrees here today which was nice t shirt weather. I dont think i have ever sweated this much during a workout. The incline treadmill was insane!!!!!!! Sweat was just pooring out. You could clearly see my nipples through my shirt.
09-20-2012, 09:10 AM
09-20-2012, 11:44 AM
Wow dude, I would pass out from the lack of carbs on your diet. But I'm glad to see it work for you. Fat loss FTW!
09-20-2012, 12:26 PM
09-20-2012, 12:58 PM
Looks good so far, I need to work on my meal discipline more like you!
My flesh and my heart may fail, but God is the strength of my heart and my portion forever.
09-21-2012, 09:29 PM
The post to read
Alright, so its game day today, so i will be breaking my fast 2 hours early to ensure i can get 2 meals in before the game. I'm thinking of making a chocolate omlet first and then having oats and whey before the game.
Weely weigh in
So some interesting stuff happened here. Let me start
I first put the scales down and it said i had gone from 87.2-84.1. My first thought was...****...thats probably too much a lot to drop in a week....but then the fat loss reading came out saying dropping from 16.8>14.7 percent bodyfat...in less than a week. Now while to me this spelt out AWSOME, Iwas a little concerned that this may not be correct. SO.... i hopped on again and got the same reading. I was pretty ****ing excited to say the least!
HOWEVER, Then i decided i would move the scales to where i took the reading last week just so everything was the same. This time i got a reading saying i went from 87.2>87.9 (up in weight) while my bodyfat went from 16.8>16.5 (down)
So...i dont know which one i should believe. All i know is that I did loose fat this week (i guess its .3%) and my scales are not very reliable if it can vary that much just from being moved 2 feet. If the first reading is right Im lighter and lower in bodyfat than i first thought. But unfortunatly this means I didnt loose 2% either way.
If the second reading is right i recomped a fair bit in less than a week. I dont really know how this happened...I guess the one or two days i ate higher cals must have been used by my body well. I just didnt think i ate enough over on those days to warrent weight gain over the week. I never really went above maintenance levels though and was 200 under on my highest day...Unless i am infact 84kg and not 87 lol. That may explain it- as my calorie intake would be off-I thought id loose more than .3% this week. I worked my ass off and worked out twice a day a lot of days.
I think i may change my workout this week to be more compound lift orientated workouts. So essentially every workout do deadlifts, squats, plyometics (day 1), pushups and chinups, rows, shoulder presses+ dips (day 2) and put them in a circuit and see how i go. Maybee that will stimulate more fat loss than my current routine.
Thoughts would be appreciated.
09-23-2012, 09:07 AM
I try to be disciplined man so i can get the best results. If im not though i find it very hard to get the fat to drop. Eventually it does though. I just have to remember to stick with it.
Thanks for your comments everyone. Your comments keep me motivated!
09-23-2012, 09:25 AM
Alright. I had a good day on diet today and a pretty killer workout. I decided to change things up as i had been doing my current routine for 6 weeks now.
I havnt worked out my macros for the day. I was trying to carb up over yesterday and today while still eating healthy foods.
Diet today was
meal 1: 1pm
180g ground beef
400g backed beans: sauce washed off
1 table spoon of greek yohgurt
300mls liquid egg white, 2 scoops of whey.
meal 2: 4pm
350g (i think) of Chicken
This meal was a take away meal. It was at a kabab store. I got meat+vegies on a plate with extra meat. I thought the girl didn't give me enough meat for way i payed though....damn 14 year olds
meal 3 Post workout (730pm)
200mls liquid egg white,
2 scoops whey protien
1/2 scoop maltodextrine
150g ground beef
100g mashed potato.
Workout: The megaset from hell
I did a new workout tonight. I put it together just before my workout. It may not look like much...but THIS WAS HELL and one of the hardest ive done in a long time. I'll need to take a puke bucket next time.
Essentially i set up a circuit in the hammer squat rack. I did 7 circuits
There are 10 reps per exersise, no breaks between exercises and just enough of a break between circuits so I can catch my breath. The first two sets were warm ups but i figure they still count.
Seated barbell shoulder press
After about 5 mins after i finnished the circuit i did:
3 sets of close grip lat pulldown: 8 reps with 1040 tempo
3 sets of barbell curls: 8 reps with 1040 tempo
Cardio- treadmill: LIT 30 mins.
I'm trying workout my next routine. I want to make it like tonight.
Diamond pushups or close grip bench.
09-23-2012, 09:58 AM
09-23-2012, 11:58 AM
Im really liking that workout!
Here is my loghttp://anabolicminds.com/forum/supplement-reviews-logs/216779-bigguy-vs-wilpit.htmlhttp://supplementreviews.com/users/mhseaver670/reviews
09-23-2012, 08:00 PM
Thanks Guys, that ish was hard as hell.
I'm starting to get the DOMS now. I'm rather stiff.
24/09/2012 Part 1
I began this morning at 645 am with fasted 45 minute Treadmill work. I kept the heart rate between 65-80%. It was 4 degrees this morning and i was sweating like crazy. My GF, who does exersise science suggeted doing more than 30 mins cardio each time as it takes until 30 mins to hit your fat burning mode. I figured it couldnt hurt to try. I'll see the results at the end of the week.
One thing i hate about fasted morning cardio is that it turns my appetite on! Not even alphamine is holding back the hunger.....Just 2 more hours until i can break the fast!
09-24-2012, 09:17 AM
24/9/12 part 2
Alright, i wasnt sure if I would make it but i hit the gym again tonight to get a weights session in. I continued circuit style. Tonight's workout was chest tri shoulders circuit. I did 10 reps of each with no break and 90 seconds in between circuits. I did this for 7 circuits before dropping to six reps and slower repetitions for the last three circuits.
Incline db press
After the circuit
3 sets of 8 reps incline flies (4010 tempo)
3 sets of 8 reps incline skull crushers (4010 tempo)
This workout was a easier then yesterday (understandably). Id like to make this one tougher but need to work out how. Suggestions appreciated as always.
This was spot on today
Meal one was 4 hours post training
200g baked beans (sauce washed off)
200g ground beef/mince
container of salad
300g ground beef/mince
200g of Chobani greek yohgurt+berries + 1 scoop choc whey
100g ground beef.
330g lean pork with light honey + soy sauce basting
1/4 cup of white rice
1 whole bellpepper/capsicum
1.5 scoops of whey.
Postworkout (outside eating window) 1.5 scoops xtend with added Lucien.
Im very happy with the diet today. I think it would be impossible for me to gain weight on this.
09-24-2012, 09:44 AM
Looks good.. If you wanna make the circuit harder, try doing flat or incline barbell bench instead of push ups, add one more exercise to the routine, and try taking your rep range to 15-20 for each exercise. The high rep range kills. I will be doing this on my next circuit.. Keep rockin it bruh
09-24-2012, 01:36 PM
I dont normally do circuit training, but try 8x8 with 2-3 chest/tri exercises, and only rest 30 or so seconds between each set. The weight used is usually higher vs a circuit, and you'll seriously want to puke by the time you're finishing up.
8x8 - Incline Press
8x8 - Dips
8x8 Dumbbell flyes
If done with proper weights and rest, you'll be soooooree and winded/nauseous
PES - PM me anytime for any questions
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09-24-2012, 03:53 PM
09-24-2012, 03:59 PM
09-24-2012, 04:49 PM
09-25-2012, 08:03 AM
Another early morning session today. Hit the gym at 640am. with a scoop of alphamine. Ive decided one is all i can take precardio. I alternated between walking and jogging (five mins each) on a moderate incline for 45 mins, followed by some ab work. Aside from that today was a rest day.
1.5 lean pork steak
1 can chicken light mayo,
1/2 large can baked beans with no sauce.
1 bell pepper
1 lean pork steak
1/2 large can baked beans (no sauce)
1 bell pepper
300mls liquid egg whites with 2 scoops of whey
Nandos chicken wrap: I believe this had 1.5 chicken breasts (upon request) lettus, hot sauce and wholemeal wrap
200mls liquid egg white, with 2 scoops whey +1 table spoon coco
I started to notice my chest dividing again yesterday with a line separating high and low pecs. Today when flexed i can see three separate heads on my shoulders. I am also more vascular overall. while working out a lot of veins are appearing through my forearms and biceps.
I'm due to do the squats, dead, rows, chins and sholder presses tomorrow. Hopefully some doms will wear off overnight otherwise i will have to do a lighter session.
09-25-2012, 08:10 AM
09-25-2012, 08:16 AM
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