Tom's On a Recomp

[Tom_B]

March 25

Training - OFF

Diet -
Meal 1 - Oat bran, chicken, broccoli, fishies
Meal 2 - Ezikel sprouted bread, PB, banana, Yogurt, whey
Meal 3 - Apple, Iceberg lettuce, tuna, strawberries, Yogurt, olive oil
Meal 4 - Chick peas, strawberries, Iceberg Lettuce, chicken, olive oil
Meal 5 - CC, barley flakes, strawberries, fishies, whey
Meal 6 - CC, barley flakes, strawberries, whey, PB

Macros -
2552 calories
65G fat (8G sat)
263G Carbs (42G fibre not including veggies)
230G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/ apple cinnamon crisp tea, black pepper, vinnegar, starbucks cafe americano.
Water : 3-4L

Ok so Calories are going to be lowered again. Weight is 143.5lbs gained two pounds this week. Today was me and Marc's happy one month
Umm starting next week I'll be changing around my diet and icorportating depletion / refeeds .. and umm I found this thread just now. particulairy This Recipe
Now I'll be switching some things up .. like no sugar (substitute instead) and whatever ricotta cheese is I'll use CC instead. and Strawberries instead of Blueberries.

This is all assuming of course I'm not lazy and actually make it ! LOL

Also saw 'V for Vendetta' Amazing movie.
Night

 

[jaim91]

Happy Anniversary To The Cutest Couple Ever!!!

 

[boilermaker]

How about you consider bulking up to 155 or 160 THEN cutting back to 140. That way, you'll put on a little more muscle and you will actually have some fat to cut off. Then, you will be able to see progress in pounds, not tenths of pounds and you'll feel better about the progress you are making because you will be able to measure real progress on a more quantifiable scale.

When I graduated high school I was 5'-10" and 160#. I was a bean pole Just a thought for you to consider.

 

[BulkMeUp]

How about you consider bulking up to 155 or 160 THEN cutting back to 140.

I hope he listens to you. Emma and I have saying that since he joined IM around jul04. Getting him to get to 140 itself was a big milestone. I'm glad he got that far.

 

[BulkMeUp]

.. and umm I found this thread just now. particulairy This Recipe
Now I'll be switching some things up .. like no sugar (substitute instead) and whatever ricotta cheese is I'll use CC instead. and Strawberries instead of Blueberries.

mmm.. sounds yummy.. I'm too lazy to do pastries/cakes and stuff.. Cooking i'll do, but baking? too much work.

Not sure how CC will work with it. I think ricotta is a firmer cheese than CC from what i remember cant be sure. I'm not really a cheese person But it is a desert. It is meant to be a treat. Why dont you make it like the recipie says and dont eat the whole thing at once

 

[Tom_B]

How about you consider bulking up to 155 or 160 THEN cutting back to 140. That way, you'll put on a little more muscle and you will actually have some fat to cut off. Then, you will be able to see progress in pounds, not tenths of pounds and you'll feel better about the progress you are making because you will be able to measure real progress on a more quantifiable scale.

When I graduated high school I was 5'-10" and 160#. I was a bean pole Just a thought for you to consider.

lol thanks , but like Adrian said ,that's what Emma and him have been trying to get me to do for over a year now. When I started this entire thing I was 115 - 120lbs, getting mself up to 145lbs has taken almost two years .. lots of ups and downs, but I have defintly made progress. I made a promise to myself to never go over 150lbs again ... and I just emotionally/mentally don't think I could handle it. As much as I would like to say it, I'm not 100% better, and honestly, I don't think I ever will be. I will always be fasinated with protruding collar bones, visible ribs and pointed hip bones. Yes I realize how 'sick' and 'disgusting' that sounds .. but to me. In my view point, it's beauty and it's perfection .. *sigh*.
Besides my goal is for 130 - 135lbs with 6 - 8% BF. Right now I'm at 143.5lbs with close to 11% BF. So I think my goals attainable, I've never been this lean in my life. Not even when I was 105lbs was I this lean. .. I'm actually a bit leaner now than what I was in my last set of pics. So I am seeing progress , it's just slow. And hopefully with my diet modifications things will pick up / go more smoothly.
Thanks for the advice though I really do appricate it!

 

[Tom_B]

mmm.. sounds yummy.. I'm too lazy to do pastries/cakes and stuff.. Cooking i'll do, but baking? too much work.

Not sure how CC will work with it. I think ricotta is a firmer cheese than CC from what i remember cant be sure. I'm not really a cheese person But it is a desert. It is meant to be a treat. Why dont you make it like the recipie says and dont eat the whole thing at once

hahah ya. More than likely I won't get around to baking it! I'm lazy like that .. but who knows?! I actually might give it a wing!
hahaha it'll be for my refeed day. I'll need to eat about 130 - 150G of carbs in that single meal , so I could actually eat the entire thing espically if I modify the recipe slightly.

 

[Tom_B]

March 26

Training - Light Pull + Core + Stretch
Reverse BB Lunges - :30RI between legs - *45lbs* 12/12 *140lbs* 11/11 , 11/11 , 11/11
One Arm DB Rows - :30RI between legs - *45lbs* 12/12 , 11/11 , 9+1 crap , 9+1 crap
Straight Arm Pulldowns - 1:00RI - *55lbs* 11, 11, 10 , 10
Seated Row to Neck - 1:00RI - *50lbs* 11 , 11 , 10
GHR - 1:15RI - 10 , 8
High Incline dB Curl with Rotation - *20lbs* 11 -without rotation- *20lbs* 10 *15lbs* 12
Alternated with - :45 / :45
Reverse Cable Flies - *25lbs* 10 , 10 , 10

Negative Dragon Flags - 2x6
ss'
Landmines - *BAR + 5lbs* 2x30 (15 each side)
ss'
Cable crunches - *40lbs* 2x20

Stretch - 20 minutes (Back , lats, Bi's, Rear Delts, Glutes, Hamstrings)

Good workout. I decided to do the dB curls without the roation .. omg such a better feeling. I could really feel the peak in my biceps and focused on squeezing the shit out of it.


Meal 1 - Yogurt, whey, rolled oats, banana, strawberries
*PWO* - Strawberry flavored milk, rolled oats, banana, whey
Meal 2 - banana, ezikel sprouted bread, PB, banana, CC, barley flakes, whey, strawberries
Meal 3 - oat bran, broccoli, chicken, olive oil, fishies
Meal 4 - Tuna, iceberg lettuce, olive oil, fishies, Yogurt, apple
Meal 5 -Chick peas, iceberg lettuce, olive oil, chicken, fishies
Meal 6 - CC , whey , strawberries, PB

Macros -
2786 calories
68G fat (9G sat)
317G Carbs (41G fibre not including veggies)
228G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/ apple cinnamon crisp tea, black pepper, vinnegar, diet pepsi,
Water : 3-4L

tired .. gah still need to study for my pysics quiz tomorrow!

 

[jaim91]

I will always be fasinated with protruding collar bones, visible ribs and pointed hip bones. Yes I realize how 'sick' and 'disgusting' that sounds .. but to me. In my view point, it's beauty and it's perfection .. *sigh*.

Does this mean you're also fascinated with kidney/liver problems, heart conditions, premature death, loss of hormones? Just a though...please don't worry me Lewie...I heart you!

 

[Tom_B]

Does this mean you're also fascinated with kidney/liver problems, heart conditions, premature death, loss of hormones? Just a though...please don't worry me Lewie...I heart you!

I didn't mean it like that ..
I just mean, I'll always want to stay on the 'lower' side of the spectrum. It's just what I'm more comfortable with.
You don't have to worry. I would never allow myself to run into those types of health conditions again Not. Worth. It.

 

[Tom_B]

March 27

Training - Cardio + Rotator + Stretch
40 minutes step class
10 minute intervals -
:30 at 4.8mph
:30 at 5.5mph
:30 at 6.8mph
:30 at 11mph with 1% incline
5:30 minutes of intervals 30 at 4.8mph alt. with 11mph with 1% incline)
:30 at 11mph with 10% incline - Fastest I've ever ran.
:30 at 4.8mph
:30 at 6.8mph
:30 at 5.5mph
:30 at 4.8mph

DB External Roations - *10lbs* 4x12 (each side)
DB Scaptions - *10lbs* 2x12 (each side) 2x10 (each side)

Stretch - 15 minutes (Hamstrings, Quads, Glutes)

Good workout. I was dead.

Diet -
Meal 1 - Oat bran, whey, PB,
Meal 2 - Chicken, fishies
Meal 3 - chick peas, Iceberg lettuce, chicken, olive oil, fishies, banana
Meal 4 - Ezikel sprouted bread, banana, Yogurt, whey
Meal 5 -Oat bran, whey, CC, barley flakes, strawberries
Meal 6 - Yogurt, Iceberg lettuce, apple, olive oil, tuna
meal 7 - CC, Barley flakes, PB, fishies, strawberries

Macros -
2552 calories
66G fat (8G sat)
264G Carbs (41G fibre not including veggies)
227G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/ apple cinnamon crisp tea, black pepper, vinnegar, SF Red bull
Water : 3-4L

OMG .. today = very hectic. Have just now had a chance to sit down .. and I have TONS of homeowork tonight .. I mean alot!
I'm also doing very poorly in math .. so I'm going in for extra help tomorrow at lunch AND after school. *sigh*
I also accidently skiped my friggin last period english class .. see my afternoon went ENGLISH (50 mins) OFF CLASS (50 mins) ENGLISH (50mins), Now the only time I would of had to get my groceries would have been on my off class. So right after the first english I went out to the grocery store. Now I had to look around for some stuff as I need to pick some foods out for my refeed .. anyway I get 1/4 through the store, having entirly too much fun reading the ingredients / macros on basically everything I could find, I decide to look at my watch. It was 2:10PM .. english started at 2:03PM. Needless to say , the grocery shopping then continued to take me another 2 hours ..
So now I need to seriously crack out the books and RAISE MY MARKS!

 

[BulkMeUp]

:30 at 11mph with 10% incline - Fastest I've ever ran.

I dont think i can go that fast to save my life!

 

[Tom_B]

Ok So starting tomorrow I'll be depleting myself. This is how it'll go calorie wise (didn't want to send another PM to Emma I've been bugging her non stop! I feel so bad .. )
Wed - 2550 cals (70 - 100G carbs) REST
Thurs - 2700 cals (100 - 150G carbs) Depletion workout
Fri - 2700 cals (100 - 150G carbs) Depletion workout
Sat - 2300 Cals (70 - 100G carbs) High incline walking
Sun - 2300 cals (50G carbs + start of refeed) - High incline walking
Monday - REFEED - 4000 cals (35G fat , 772G carbs (32G fibre), 154G protein) BIG full body workout
Tues - 2400 Cals (100 - 150G carbs) REST
Wed - 2400 cals (100 - 150G carbs) REST (or possibly high incline walking)
thurs - Back to normal.

See how this goes
*Emma if your reading this I'm hoping it was alright to bump the cals up .. if not I would of probably lost 2+lbs .. after I averaged it and stuff it was WAY under what I need .. even that up there is 100 cals lower than what I need* At least I think hahaha

 

[Tom_B]

March 28

Training - Heavy Push
Squat - 1:45RI - *45lbs* 5 *95lbs* 5 *135lbs* 5 *195lbs* 3, 3, 3
Bench Press - 1:45RI - *125lbs* 6 , 5 /12 , 4
Gah .. I hope I don't get stuck ..
Leg Press - 1:30RI - *450lbs* 5 , 5
High Incline dB press - 1:30RI - *40lbs* 8 , 8 , 6
Seated DB Press - 1:45Ri - *35lbs* 4 , 4 -2:30RI- 4 -1:45RI- *25lbs* 8
CG Bench Press - 1:45RI - *85lbs* 5 , 5, 4 1/2

Good workout. Bench didn't prgress .. same with DB Press. I think I'm goign ot have to switch the DB Press to a lighter weight and higher reps ..

Meal 1 - Yogurt, whey, rolled oats, banana
*PWO* -.5% Chocolate milk, rolled oats, whey, banana
Meal 2 - CC, whey, barley flakes, banana, PB, strawberries , ezikel sprouted bread, fishies
Meal 3 - chick peas, iceberg lettuce, chicken, oat bran,
Meal 4 - Oat bran, chicken, broccoli,
Meal 5 - iceberg lettuce, apple, tuna, yogurt, fishies
Meal 6 - CC , whey , barley flakes, PB, strawberries, fishies

Macros -
3086 calories
54G fat (8G sat)
408G Carbs (55G fibre not including veggies)
245G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/strawberry tea, black pepper, vinnegar, cinnamon
Water : 3-4L

Wow. Very very hectic day.
Havne't had this crazy of a day in a long time
Saw UltraViolet tonight .. wow.
Worst movie ever (well it's in my top 3 of worst. Catwomen and Sin city are the other two)

NOW BED!

 

[boilermaker]

You got a garden plot planned out yet?? You can grow a lot of veggies in just a few square feet!!!! Your frost free date for Moncton is May 24.

 

[Tom_B]

March 29

Hey Steve!!
hahaha I don't think I'll be starting a garden sadly , I honestly think it would be so much fun! I've always wanted to start one .. I remember when I was a kid (like 8 or 9) me and two friends went out and bought all these different types of seeds in hopes of starting a garden. LOL You should of seen us trying to hoe out the ground for our garden LMAO. One of the dads had ot come and hoe it out for us .. he let us try for a good 5 hours though!
Anyways .. like I was saying I think it would be really fun, and something I could get into .. but I don't think I'd have the time. Like, with exams coming eventually, now I'll be having lots of appointments in moncton, I fidn it really hard just to find time to chill ..

-------------------------------------------------------------------
Training - OFF
Diet -
Meal 1 - Yogurt, tuna, Iceberg lettuce, almonds, olive oil
Meal 2 - chicken, walnuts, fishies
Meal 3 - Yogurt, chicken, Iceberg lettuce, almonds, olive oil
Meal 4 - CC, PB, whey, fishies
Meal 5 - tuna, Iceberg lettuce, olive oil, almonds
Meal 6 - Broccoli , chicken, almonds, olive oil
Meal 7 - CC, whey, PB, fishies, pysillium seed husks

Macros -
2546 calories
152G fat (12G sat)
84G Carbs (6G fibre not including veggies)
209G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/strawberry tea, black pepper, vinnegar, cinnamon
Water : 3-4L

So today started the first day of depletion ...
Weird. But for some strand reason I didn't feel as tired as I thought I would. Actually .. I had more energy than what I normally do . Weird. I didn't have that 'drained' feeling I normally do, just the 'tired from lack of sleep' feeling. But I had alot more random bursts of energy through out the day Maybe becuase it's jsut the first day, we'll see how things are after my depletion workouts
Ok so dentist appointment today .. gonan start bleaching my teetch April 12th to get them ready for the veeners so my smile is nice and white! Then were going to start things mid may , and end things in mid June!! Just in time for summer / Toronto! Which was my goal! REally excited!
Also saw Marc today

 

[jaim91]

Isn't 209 g of protein for your weight a lot?

 

[Tom_B]

Isn't 209 g of protein for your weight a lot?

Meh .. I usually have more, it's normally 230 - 250G worth. Just lowering it cuase I'm depleting.
And ya it's more on the higher side .. my LBM right now is around 125lbs .. so 125 x 1.5 = 187.5G
But I'm cutting ..so I like to keep protein a bit higher
125 x 1.75 = 218.75G
125 x 2 = 250G

Seems to be working. I like keeping my protein on the higher end of things. I think it's really helping retain my LBM.

 

[Tom_B]

March 30

Training - Depletion workout # 1 Second Run through
Leg Press - 1:00RI - *270lbs* (12, 12, 12) 1:20RI *270lbs* (12, 12, 12)
Cable Flies - 1:00RI - *20lbs* (12, 6DROP*15lbs*6,) *15lbs* (9DROP*10lbs*3) 1:20RI *10lbs* (12, 12) 1:30RI (12)
One Arm DB Rows - 1:00RI - *30lbs* (12/12 , 12/12, 12/12), 1:30RI *30lbs* (12/12 ,12/12 , 12/12)
Lying Leg Curls - 1:00RI - *35lbs* (12, 12, 12) 1:20RI *30lbs* (12, 12) *25lbs* (12)
Straight Arm PUlldowns - 1:00RI - *40lbs* (12, 12) 1:20RI (12,12)
Lateral DB Raises - 1:00RI - *8lbs* (12, 12) 1:20RI (12,12)
BB Curls - 1:00RI - *45lbs* (12, 12) 1:20RI (12,12)
Rope Pulldowns -1:00RI - *20lbs* (12,12) 1:20RI (12,12)

Took me almost 2 hours to do. No sets were taking to failure (except a couple .. accidently), sets were very slow and controlled and lasted around :45 - 1:15 (they were lasting longer second run through so I increased RI between sets).
Around the second run through I started to get a 'flow' type feeling like for instance .. on the leg press while waiting inbetween sets I could feel like I 'flow' going through my Quads. It was weird LOL.
Can't wait to do my second one tomorrow!

Might do some light stretching tonight.

Diet -
Meal 1 - Yogurt, whey, strawberries, rolled oats,
*PWO* Chocolate milk, banana, whey
Meal 2 - Broccoli, chicken, olive oil
Meal 3 - Yogurt, Iceberg Lettuce, almonds, Chicken, fishies, olive oil
Meal 4 - Tuna, Iceberg Lettuce, walnuts, olive oil, fishies
Meal 5 - chicken, Iceberg Lettuce, walnuts, olive oil, fishies
Meal 6 - CC, whey, PB, fishies, pysillium seed husks

Macros -
2711 calories
163G fat (17G sat)
116G Carbs (8G fibre not including veggies)
199G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/strawberry tea, black pepper, vinnegar, cinnamon
Water : 3-4L


So went to the guidance counsellor tonight .. got some university stuff sorted out. I think I'm goign foir my BS in nutrition .. and not bothering with Kinesology .. not 100% sure though.
heading off to work soon .. then I got to go to a friends house to studying for a math quiz. I really need to pull up with grade .. I got a 60% in math right now and my last pyshics quiz I got a 53% on it .
There's still 2 months though .. I got plenty of time.
Feeling kinda tired .. can't wait to hit the sack.
What I can't wait for more is monday .. REFEED! Yummy yummy carbs I'm craving them so bad! LOL at least hunger isn't as bad as I thought it would be.

 

[Emma-Leigh]

Arggg... I am REALLY late for work but errmmm tom.... cut that fat down to about 100-120g if you don't want to completely overshoot your cals...

As I was saying the point of the depletion days are to deplete you of carbs, and drain you of energy and to create a massive calorie deficiency so you can supercompensate with the re-feed..... It is NOT a keto type set up!!

Your cals should be at the most 75% your normal. So I would consider capping your cals at 2300-2500.

 

[Tom_B]

Arggg... I am REALLY late for work but errmmm tom.... cut that fat down to about 100-120g if you don't want to completely overshoot your cals...

As I was saying the point of the depletion days are to deplete you of carbs, and drain you of energy and to create a massive calorie deficiency so you can supercompensate with the re-feed..... It is NOT a keto type set up!!

Your cals should be at the most 75% your normal. So I would consider capping your cals at 2300-2500.

O a massive deficiency? .. see I thought I was suppos to just have my regular calorie deficiency . I was going to do the 2700 cals once more, tomorrow, and then everyday after that 2300 - 2400 (including the refeed my cals would of avg 2700 cals for the week).
I'm just scared that I'll drop way to much weight .. becuase I'm avg. around 2800 cals a week to lose a pound. If I had of done 6 days at 2000 cals , and then only 1 day at 4000 .. That's a whole lot of weight I would of droped! and probably alot of muscle ..
So I'll decrease tomorrow to 2500 ..
Thanks
(Hope you didn't get in trouble for being late )

 

[jaim91]

I'm such a nerd... http://www.artsci.utoronto.ca/prospective/programsofstudy/programlistfiles/nutritionalsciences

P.S. Don't you owe me a pm?

 

[Tom_B]

Thanks Jaime!!
LOL I actually saw that website before .. afterschool today I've been researching between Ryerson / university of Toronto ..
I'm not sure what most of all the information means so I'm going ot have to go back to the guidance counsellor ..
I actually think with ryerson I might not have to do calculus?? I'm not sure .. I didn't see it mentioned anywhere.
http://www.ryerson.ca/undergraduate/admission/programs/food.html
And Ryerson is located right in down town Toronto .. so if I lived on Campus that would be a bonus. Easy access to grocery shopping / gym stuff / a gym

And then I'm not sure what an undergraduate degree means ?? and what a graduate degree means ?? and I don't get the whole in Year 1 you gotta do yadda yadda then year two yadda yadda then after year four you can do a bunch of other options all of which I don't understand!! GAH so lost for this stuff!

http://www.canadian-universities.net/Universities/Programs/Nutrition_and_Dietetics-Ontario.html

------------------------------------
Wow got back from my workout this morning .. I'm deftintly feeling the depletion now. I don't even want to move .. My workout was brutual, weights/strength were so low and I was soo drained.
Thank god all that's left before the refeed is just light incline walking! .. I couldn't handle anything else. I didn't realize how much my body loves the carbs.

 

[jaim91]

Undergraduate is your B.A. or Bsc or BEd, etc. It's the degree you get automatically once you finish the first 3 - 5 years of your program, the main stuff. Then, the graduate degree is if you want to get a Masters or doctorate in your field of study. Like, if you went to school for 7 years (4 undergrad, 3 grad), you could become a doctor of nutritional sciences, and have the Dr. before your name and PhD. after your name. Graduate is just like continuing studies

 

[BulkMeUp]

163G fat (17G sat)

Thats like 5.5 tsp per meal in 6 meals!! If i could have that much of fats in my meals, I'd be able to cook up some tasty dishes

 

[Tom_B]

haha okay thanks Jaime!! Makes things a bit clearer. I'm going to look at the stuff again tomorrow ..

LOL Adrian the thing I'm enjoying most is the PB in my last meal with the CC!! MMM .. it's so good using two TBSP's!

 

[Tom_B]

March 31

Training - Depletion workout # 2 Second Run through
DB SLDL- 1:00RI - *40lbs* (12, 12, 12) 1:20RI *40lbs* (12, 12, 12)
Incline DB Press - 1:00RI - *30lbs* (12) *25lbs* (12, 12) 1:20RI *25lbs* (12, 12, 12)
WG Lat Pulldowns - 1:00RI - *85lbs* (12, 12, 12), 1:20RI *75lbs* (12, 12, 12)
Leg Extensions - 1:00RI - *30lbs* (12, 12, 12) 1:00RI *30lbs* (12, 12, 12)
Seated DB Press - 1:00RI - *20lbs* (12, 12) 1:20RI (12,12)
Seated Row to Neck - 1:00RI - *35lbs* (12, 12) 1:20RI (12,12)
High Incline DB Curls - 1:00RI - *15lbs* (12, 12) 1:20RI (12,12)
Lying One ARm tri ext. -1:00RI - *20lbs* (12/12, 12/12) 1:20RI (12/12, 10+2assist/10+2assist)

.....omg. this drained me so much .. after I got through it once and knew I had to do it a second time I nearly shot myself. I literally fell and just sat on the floor inbetween my DB SLDL sets. Like .. drained as fuck. And afterwards I just wanted to lay down. I didn't even want to move my body .. and I've been extremly tired all day.

Diet -
Meal 1 - Yogurt, whey, strawberries, rolled oats,
*PWO* Chocolate milk, banana, whey
Meal 2 - Broccoli, chicken, olive oil, fishies
Meal 3 - Yogurt, Iceberg Lettuce, almonds, tuna, fishies, olive oil
Meal 4 - Tuna, Iceberg Lettuce, walnuts, olive oil, fishies
Meal 5 - tuna, Iceberg Lettuce, walnuts, olive oil, fishies
Meal 6 - CC, whey, PB, fishies, pysillium seed husks

Macros -
2297 calories
117G fat (12G sat)
108G Carbs (6G fibre not including veggies and pysllium)
206G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/strawberry tea, black pepper, vinnegar, cinnamon, diet pepsi
Water : 3-4L

Too tired to write out anything else lol. Basically .. dame old same old today, except I wanted to nap all day long.
Just ... two ... more .. days ..

 

[Emma-Leigh]

....omg. this drained me so much .. after I got through it once and knew I had to do it a second time I nearly shot myself. I literally fell and just sat on the floor inbetween my DB SLDL sets. Like .. drained as fuck. And afterwards I just wanted to lay down. I didn't even want to move my body .. and I've been extremly tired all day.

LOL... Yup - that sounds about right! I have just about burst into tears in similar situations in the gym (2 hr depletion workouts on 50% normal calorie intake can make you go )... So I know exactly how you feel!!

Diet -
Meal 1 - Yogurt, whey, strawberries, rolled oats,
*PWO* Chocolate milk, banana, whey
Meal 2 - Broccoli, chicken, olive oil, fishies
Meal 3 - Yogurt, Iceberg Lettuce, almonds, tuna, fishies, olive oil
Meal 4 - Tuna, Iceberg Lettuce, walnuts, olive oil, fishies
Meal 5 - tuna, Iceberg Lettuce, walnuts, olive oil, fishies
Meal 6 - CC, whey, PB, fishies, pysillium seed husks

Macros -
2297 calories
117G fat (12G sat)
108G Carbs (6G fibre not including veggies and pysllium)
206G Protein

this looks mucho better Tom! How are you liking the chocolate milk!

With your re-feed.... As your cals are dropping lower, come back to a more 'carb friendly' amount over the weekend. Increase carbs on the saturday and sunday to ~315g (~2.5g x lean mass), keep protein at ~200g (1.5g x lean mass) and increase fats back up to ~75g (0.6 x lean mass). This sets you back at ~ 2700 cals. Ratio's are pretty good too - at 45% carbs, 30% protein and 25% fat (although, yes, ratio's mean faily little! ).

If you wanted you could, on Sunday, drop carbs back to 270g carbs, 200g protein, 95g fat.

But it is important that you do make sure you do re-feed enough.

Too tired to write out anything else lol. Basically .. dame old same old today, except I wanted to nap all day long.
Just ... two ... more .. days ..

Hang in their Tom!!! Just think of those carbies!!

 

[BulkMeUp]

.....omg. this drained me so much .. after I got through it once and knew I had to do it a second time I nearly shot myself. I literally fell and just sat on the floor inbetween my DB SLDL sets. Like .. drained as fuck. And afterwards I just wanted to lay down. I didn't even want to move my body .. and I've been extremly tired all day.

i think i would just lie there and die!

 

[Tom_B]

i think i would just lie there and die!

hahah tha'ts what I wanted to do! And I felt soo weak. The weights were so low

LOL... Yup - that sounds about right! I have just about burst into tears in similar situations in the gym (2 hr depletion workouts on 50% normal calorie intake can make you go )... So I know exactly how you feel!!

They're painful! And to think I had in mind that I was also going to do some core work afterwards .. BAH ya right!

this looks mucho better Tom! How are you liking the chocolate milk!

OMG BEST pwo drink I've ever tasted!

With your re-feed.... As your cals are dropping lower, come back to a more 'carb friendly' amount over the weekend. Increase carbs on the saturday and sunday to ~315g (~2.5g x lean mass), keep protein at ~200g (1.5g x lean mass) and increase fats back up to ~75g (0.6 x lean mass). This sets you back at ~ 2700 cals. Ratio's are pretty good too - at 45% carbs, 30% protein and 25% fat (although, yes, ratio's mean faily little! ).

If you wanted you could, on Sunday, drop carbs back to 270g carbs, 200g protein, 95g fat.

But it is important that you do make sure you do re-feed enough.

Huh okay now I'm confused .. I thought I had to deplete myself fully? If I did that my carbs would actually be higher than what theya re normally on saturday and what they normally are on Sundays ... so .. since I'm practically half way through my day already I'm going to continue with what I was doing .. but I'll make up the cals a bit more.
Sun - 2300 cals (152G carbs, 77G of those in last meal)
Mon - 4141 cals, 36G fat, 807G carbs (31G fibre , 6.5x LBM), 158G protein
`Pre workout - 10 jubjubes (50), .5 scoops whey, .5 cups yogurt (8), 8 rice cakes (104)
`PWO - 25 jubjubes (125 .. eating through workout) , 1 cup of choc milk (29), .5 scoops whey
` PPWO - .5 can tuna, 1 cup of ice cream (54 .. wish I could have more ), 4 cups of kiddie ceral (104)
` 2 hours later - 220G of pancakes dry mix (156) , 1/2 cup of CC (7)
` 3 hours later - 200G Honey Bran Muffins (153), 1/2 cup of yogurt (8)
` 3-4 hours later - 1/2 cup CC (7) 1/4 scoop whey, 6 fishies
Tues - 2400 cals - 150G carbs REST
Wed - 2550 cals - 150G carbs CARDIO
thurs - Back to normal (High carb day , Heavy pull workout)

Now hopefully that's enough carbies to allow me to spill over. Should be

Hang in their Tom!!! Just think of those carbies!!

MMM the thing I'm looking forward to most is the ice cream and pancakes !! That 220G of mix will make me soooo many!!