Approved Log Chapter 2 - 16 week Recomp Assault Log

[Allupfromhere]

of course you dropped carbs to very low you're going to have a transition period bro
but if you plan to have carbs this low you need to 1:1 protein with fats so your body starts using fat for energy
if you cant pull that off you wont get a metabolic shift and will be hard to train

Ok I see thanks bro, I went to have bloods drawn this morning, fasted. Didn’t do any cardio before I went in and had my normal amount of water yesterday. A few glasses of water this morning but when she took the first sample she mentioned I was dehydrated which I thought was strange and after she completed taking the bloods she said my eyes just rolled back and then I fainted. She said it’s a high possibility that my blood sugar has crashed. Could this be from the drop in carbs? What’s your thoughts on this? It’s has never happened before. Really appreciate your time if you can share your opinion on this brother.

 

[Npcclassicphysique champ]

Ok I see thanks bro, I went to have bloods drawn this morning, fasted. Didn’t do any cardio before I went in and had my normal amount of water yesterday. A few glasses of water this morning but when she took the first sample she mentioned I was dehydrated which I thought was strange and after she completed taking the bloods she said my eyes just rolled back and then I fainted. She said it’s a high possibility that my blood sugar has crashed. Could this be from the drop in carbs? What’s your thoughts on this? It’s has never happened before. Really appreciate your time if you can share your opinion on this brother.

thats a reaction to the blood draw bro
its called Vasovagal Response it happens to many guys dont worry

 

[Freki]

of course you dropped carbs to very low you're going to have a transition period bro
but if you plan to have carbs this low you need to 1:1 protein with fats so your body starts using fat for energy
if you cant pull that off you wont get a metabolic shift and will be hard to train

Is there an upper limit to the 1:1 ?
As in can you go over 250g protein and 250g fat and the body is still using the fat as an energy source and not the protein?

 

[Allupfromhere]

Is there an upper limit to the 1:1 ?
As in can you go over 250g protein and 250g fat and the body is still using the fat as an energy source and not the protein?

This is an interesting question that I'm curious of myself. I see the reason behind the ratio but would lowering protein to current fat intake level on a gram per gram basis conflict with the alleged requirement of .8 - 1g per lb of body weight for muscle retention? And as @Freki mention if we were to maintain the high level of protein and bring fats to suit what impact does this have as 200g, for example, of fats per day would equate to 1800cals just in fats for the day. Not leaving much room for the protein if we set a daily target of hypothetically 2500cals.

 

[Allupfromhere]

thats a reaction to the blood draw bro
its called Vasovagal Response it happens to many guys dont worry

Just had a look into it, thanks bro haha just caught me off guard this morning as its never happened before.

 

[Npcclassicphysique champ]

Just had a look into it, thanks bro haha just caught me off guard this morning as its never happened before.

seen it happen when i donate blood

 

[Npcclassicphysique champ]

Is there an upper limit to the 1:1 ?
As in can you go over 250g protein and 250g fat and the body is still using the fat as an energy source and not the protein?

This is an interesting question that I'm curious of myself. I see the reason behind the ratio but would lowering protein to current fat intake level on a gram per gram basis conflict with the alleged requirement of .8 - 1g per lb of body weight for muscle retention? And as @Freki mention if we were to maintain the high level of protein and bring fats to suit what impact does this have as 200g, for example, of fats per day would equate to 1800cals just in fats for the day. Not leaving much room for the protein if we set a daily target of hypothetically 2500cals.

if you go too high protein fat, the protein will still convert into glucose like 54% ratio bro
so you want to keep it around 100 grams of protein 120 grams of fat with under 30 cabs to get into a ketogenic state and you can move protein up once you in deep ketosis @Allupfromhere @Freki

 

[Allupfromhere]

if you go too high protein fat, the protein will still convert into glucose like 54% ratio bro
so you want to keep it around 100 grams of protein 120 grams of fat with under 30 cabs to get into a ketogenic state and you can move protein up once you in deep ketosis @Allupfromhere @Freki

I’m hearing ya thanks brother.

 

[LevButlerov]

I’m hearing ya thanks brother.

You going to up the diet changes?

 

[Allupfromhere]

You going to up the diet changes?

Yeah I’m definitely considering it, just had bloods taken and will be doing side by side comparison photos this weekend. If I happy with the changes I’ll continue as is but if fat loss is really slow Ill try move into ketosis. See how my body reacts to it at least.

 

[RoidRageWife]

Push 1
With @ODINLABS

10 mins incline treadmill warm up
Some band work to get shoulders into gear


Flat db press

Warm ups

Set 1: 5x20kg
Set 2: 5x25kg
Set 3: 5x30kg

Working sets

Set 1: 8x40kg’s
Set 2: 8x40
Set3: 8x40#

Incline bb bench press

Acclimation set

5x60kg

Working sets

Set 1: 10x70kg
Set 2: 10x70kg
Set 3: 8x70kg#

Hopefully get the last set to 10 as well next week.

Dumbbell incline fly

Set 1: 10x17.5kg>+2.5
Set 2: 10x17.5kg
Set 3: 8x17.5kg##

Db side lateral raises

Set 1 (dropset): 10x12.5kg/10x7.5kg
Set 2 (dropset): 10x12.5kg/10x7.5kg
Set 3 (dropset): 10x12.5kg/10x7.5kg

Added another set tonight as I wasn’t really making progress anywhere else

Slight pause at the top

Single cable lateral raises with pause

Set 1: 10x7.5kg
Set 2: 10x7.5kg
Set 3: 10x7.5kg

1/2 pause at the top every rep, 3 sec negative.

Skull crusher/ close grip press super set

Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##

Tricep press down straight bar(twin pulley)

Set 1: 10x73kg
Set 2: 10x73kg
Set 3(dropset): 8x73kg#/10x36kg##

Take the last set to failure again then halved the weight and went to failure again.

Felt like absolute ass in there tonight, had next to no energy going in and didn’t really find any as a moved through the workout.
Not sure if this is nutrition based from today or a lack of rest. I know I can’t go in and kill it every night but the lack of energy today and this arvo caught me off guard for sure.

Dropped carbs back to 50ish grams for the day and noticed it for sure. Had a big push last night on legs and 10kms fasted cardio this morning. Left me nothing in the tank this arvo.


Meal 1
Egg frittata
Half avocado

Meal 2
20g walnuts
200g protein yoghurt

Meal 3
250g scotch fillet steak
200g broccoli

Snack
Musashi protein bar 45g protein

Dinner
250g chicken breast
200g broccoli

Once you reach Ketosis you should start to feel better. You’re just on low carbs you feel shitty. Once you get your protein fat ratios figured out takes 4-5 days or so to get into Ketosis.

 

[RoidRageWife]

Ok so I’m planning on post some more exercises vids just for some critiques. This super squat in particular has got me a little confused. I get good mind muscle connection but when I try and get more depth the machines path pushes my hips back to a point where the weight just folds me over from the shoulders. This happens even with super light weight, interested in opinions. Should I continue or swap it out?

Not used one of these before does facing out feel better? This is why dont like some machines or even smith machine. @Mobster has better knowledge here his advice sounds logical.

 

[LevButlerov]

Yeah I’m definitely considering it, just had bloods taken and will be doing side by side comparison photos this weekend. If I happy with the changes I’ll continue as is but if fat loss is really slow Ill try move into ketosis. See how my body reacts to it at least.

I think go slow for sure, lets see how you fee.

 

[Allupfromhere]

I think go slow for sure, lets see how you fee.

For sure bro, because Sunday I was sluggish and yesterday I was wrecked I didn’t even go to the gym I was just soo tired all day and was hating it and it’s really not me to not go workout no matter how I feel. Yesterday was a bit of an eye opener

 

[Allupfromhere]

Pull day 1

With @ODINLABS

10 mins cardio warmup

Bent over BB rows

Warm up set
10x60

working sets
Set 1: 10x80kg
Set 2: 10x100kg
Set 3: 9x90kg#

Moved 80 well so bumped up to 100 but form got a little sloppy so dropped to 90 and that seemed the sweet spot for now.

ISO lateral high row (hammer strength)
Combined weight for both sides displayed.

Set 1: 12x110kg
Set 2: 12x110
Set 3: 10x110#

ISO lateral row (hammer strength)

Acclimation set
5x80kg just to get a feel for the movement

Working sets
Set 1: 10x130kg
Set 2: 10x130kg
Set 3: 10x130##

Sat tight here again this week, will try and squeeze extra reps next week.

Bent over db flys

Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg>
Set 4: 12x12.5kg#

12 for all sets, move the weight up next rotation.

Dumbbell Shrugs

Set 1: 12x50kg’s
Set 2: 12x50kg’s
Set 3: 12x50kg
Set 4: 9x50kg’s

Dumbbell curls
With arm blaster

Set 1: 12x12.5kg
Set 2: [email protected]
Set 3(dropset): 12x12.5kg#/ 10x5kg

Last set to failure then halve the weight and push for the same amount of reps.

Ezy bar preacher curl

Set 1: 10x35kg
Set 2: 10x35kg
Set 3: 8x35kg#

This workout was meant to be for yesterday but I was cooked. It’s unlike me to pull the pin on a workout but I was just completely drained. Making some diet adjustments at the moment will see how things go.

Had some electrolyte salts before training and have been well hydrated all day. Few extra carbs and had some solid pump in there tonight which is a world apart from how I was on Sunday in the gym. Though I was well rested last night had some valerian sleep support and magnesium before bed.


Food;

Meal 1
Breakfast egg frittata
Half avocado
Protein water

Meal 2
Can of tuna
Orange
30g walnuts
Protein bar

Meal 3
200g chicken breast
100g sweet potato
200g broccoli

Protein water post workout

Dinner
200g chicken breast
40g jasmine rice
200g broccoli
Protein water

Fats are a touch low but didn’t have any steak left so chicken in was.

 

[Allupfromhere]

Some meal pics for the week

 

[Allupfromhere]

Once you reach Ketosis you should start to feel better. You’re just on low carbs you feel shitty. Once you get your protein fat ratios figured out takes 4-5 days or so to get into Ketosis.

I feel like that 4-5 days gonna be a real struggle lol..

Not used one of these before does facing out feel better? This is why dont like some machines or even smith machine. @Mobster has better knowledge here his advice sounds logical.

Haven’t tried it facing out as I squat with a barbell or on smith machine on my second leg workout. Gonna take what @Mobster said on board and see how that feels next time. All a game of trial and error trying to learn what our body adapts to best lol be nice if I started this journey earlier

 

[Freki]

Pull day 1

With @ODINLABS

10 mins cardio warmup

Bent over BB rows

Warm up set
10x60

working sets
Set 1: 10x80kg
Set 2: 10x100kg
Set 3: 9x90kg#

Moved 80 well so bumped up to 100 but form got a little sloppy so dropped to 90 and that seemed the sweet spot for now.

ISO lateral high row (hammer strength)
Combined weight for both sides displayed.

Set 1: 12x110kg
Set 2: 12x110
Set 3: 10x110#

ISO lateral row (hammer strength)

Acclimation set
5x80kg just to get a feel for the movement

Working sets
Set 1: 10x130kg
Set 2: 10x130kg
Set 3: 10x130##

Sat tight here again this week, will try and squeeze extra reps next week.

Bent over db flys

Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg>
Set 4: 12x12.5kg#

12 for all sets, move the weight up next rotation.

Dumbbell Shrugs

Set 1: 12x50kg’s
Set 2: 12x50kg’s
Set 3: 12x50kg
Set 4: 9x50kg’s

Dumbbell curls
With arm blaster

Set 1: 12x12.5kg
Set 2: [email protected]
Set 3(dropset): 12x12.5kg#/ 10x5kg

Last set to failure then halve the weight and push for the same amount of reps.

Ezy bar preacher curl

Set 1: 10x35kg
Set 2: 10x35kg
Set 3: 8x35kg#

This workout was meant to be for yesterday but I was cooked. It’s unlike me to pull the pin on a workout but I was just completely drained. Making some diet adjustments at the moment will see how things go.

Had some electrolyte salts before training and have been well hydrated all day. Few extra carbs and had some solid pump in there tonight which is a world apart from how I was on Sunday in the gym. Though I was well rested last night had some valerian sleep support and magnesium before bed.


Food;

Meal 1
Breakfast egg frittata
Half avocado
Protein water

Meal 2
Can of tuna
Orange
30g walnuts
Protein bar

Meal 3
200g chicken breast
100g sweet potato
200g broccoli

Protein water post workout

Dinner
200g chicken breast
40g jasmine rice
200g broccoli
Protein water

Fats are a touch low but didn’t have any steak left so chicken in was.

25 sets Huge workout bro impressive

 

[Allupfromhere]

25 sets Huge workout bro impressive

Making use of the energy whilst I have it fairly spilt up over a few muscle groups though

 

[Allupfromhere]

Best start to the day, fasted cardio and first meal.

Checked blood pressure first thing before cardio this morning and all good on that front also. 121/60