JK vs BigRed

JK

Eats going well. Been on 2000cals for Mon and Tues split 160g carbs, 200g protein and 62g carbs and pretty much bang on both days. 

Today is the dreaded low carb day so 1600cals split 80g carbs, 160g protein and 72g fats. Got some highly exciting feeds planned like green beans and tuna, scrambled eggs made from 5 egg white + 1 whole egg, small serving of kumara to go with some chicken breast, almonds, couple of protein shakes and lots of green tea. Here we go!

Paekakboyz

Bro, your dedication to eating well is crazy... in a good way!! or should I say whey!!
 
Are you working out today? or do you have a rest day on the low carb day?

JK

Pretty much a rest day - just cardio and abs as per last post on previous page
 
 
My trainings fairly decent but its only a small part of the equation and I am pretty sure diet is what has been holding me back. The more structure I can add here the better.
 
Just had my eggs. They were brilliant.

Paekakboyz

yeah we've been making an effort to eat better at home. Portion size is a big thing for me - but have definitely noticed how being more mindful of your eating translates to improvements. That 6 pack is just waiting for ya bro!!

JK

Had a crap day so ended up going to the gym on the way home for 2nd cardio session of the day. 30mins on the cross trainer again. First 10 and last 10mins faily low intensity and the middle 10mins was HIIT with 20seconds full noise on the heavy setting then 40 seconds recovery before going hardout again.
 
 
Days eats are pretty much over apart from my protein shake which will bring me to 85g carbs, 172g protein and 54g fats for a grand total of just over 1500 calories which is dam low. And you'd think I would be hungry but I'm not. Its suprising how much a cup of beans and a cup of brocolli actually fills you up.

JK

Pretty short but intense workout this morning.
 
Did a decent warmup on the bike - maybe 10mins, and then went in to 10x10 for squats as hadnt done anything like this for a while. So 10 sets of 10 reps at 70kg with max rest between sets of 1min. First 7 sets went past pretty easily but last 3 were a struggle and especially the last 6 reps of the 10th set. They were a bit nasty despite the light weight.
 
Then did some standing calf raises 15x150kg, 12x180, 12x180, 12x180, 12x180
 
And another 10mins on the bike to finish.
 
High carb day today...yussss!!

JK

Another Friday rolls around so Shoulders and Arms. Picked up some Gaspari Superdrive which is a preworkout I haven't used before. Pretty decent. Lots of energy but didnt feel overly wired or jittery or anything as often is the case on high stim stuff.
 
Warmup was kettlebell (16kg) clean and press - 10 reps per side and then 10 pullups.
 
DB OHP - 10x17.5kg per side, 10x20kg, 10x22.5, 10x22.5
Front raises (with a plate weight) - 12x10kg, 12x15kg, 12x15 with each set superset with upright rows 10x44kg
Weighted dips (+22kg) - 12, 10 Just 2 sets but did these to failure today. Was surprised I got to 12 on the first set. Will up the weight some more for next week.
Barbell curls - 10x35 - 3 sets with massive focus on the full range of motion.
Close grip bench - 10x60kg superset with tricep kickbacks 10x10kg - 3 supersets
Preacher curls 10x29.5kg superset with hammer curls 10x15kg per side - 2 supersets

JK

So yesterday was high carb day.....not as easy as it should be to get it all in there. I constantly feel full which I think means I need to find more macro dense foods. Had planned to fit a big mac in there somewhere but never got around to it so it was mainly cleaner carbs yesterday so i'm probably better off that way anyway.
 
Anyway, I managed to hit 274g carbs, 170g protein and 59g fats for a bit over 2300 calories which really isn't that much but more than I am consuming on other days of the week.

Paekakboyz

Is it a hassle to try and plan it out? or do you have quite a few ways (ie different kai combos) to let you hit those targets? Really interesting how the high carb day sounds like a challenge - just to get that food in ya. Do you feel more/less energised on the the high carb day? or moreso on the lower carb days?

JK

Not too much of a hassle to plan out. I have a spreadsheet that lays out my targets for each day of the week and I just keep track of what I eat.
 
Most days is pretty similar sorts of stuff other than say dinner. Eg every morning I have a shake post workout and then 45 mins later I will have my proats (which is 5 eggwhites, 1 scoop protein powder and 1/2 cup of oats - farken magic depending on flavour protein i choose). I only need to change that meal on low carb days where I have scrambled eggs (1 whole egg + 5 egg whites) or low carb protein panckes etc.
 
I then cook up alot of brown rice early in the week with 1kg of frozen vege plus always have heaps of canned tuna and chicken available for the protein. This usually covers off 1 or 2 of my middle of the day meals and I add in other stuff depending on how I feel. Plenty of condiments keep things interesting, just need to watch sodium and sugar levels in them. I often save dinner leftovers too so today for example I have some leftover salmon pasta from last night which the wife kindly dished up on high carb day.
 
 
As for tiredness, its not too bad as low carb days are either 1 day in isolation or 2 days over the weekend but one of the weekend days usually isn't that low. I would prob feel a bit lethargic if anything on the high carb day but the smaller servings (given 5 to 7 meals a day) make it alot easier. Also, low carb days I add detonate to assist with the appetite suppression....pretty hard to be lethargic when detonate is involved.
 
 
I think its working pretty well too. Feeling and looking alot leaner than normal. Getting alot of good comments around the gym etc and from a few girls at work which is always nice. There is hope yet!

JK

Had some Chinese takeaway last night for dinner (yep it fit my macros) and paid the price. Felt rough only hours later and almost like I was hungover. Was a rough night but didn't stop me from Saturday cardio and abstravaganza. 
Did 20mins on the stepper and then abs as follows 
Declines crunches - twist and crunches (ie opposite elbow to knee etc) x 50 and then with a 15kg weight just straight up an down for 10reps. X 2 
Mountain climbers - left knee to right shoulder then opposite and then left to left and right right x10 reps Superset with leg drops 10 per side. X 3 
Medicine ball twists with 9kg ball x 15 per side superset with Rockies starting at 1 rep per side up to 5per side then back to 1. X 2 
Decline crunches - x 50 no weight 
And done. 
Off to a wedding ths arvo at a vineyard so the diets having a full on day off.

JK

Rough weekend... turns out I couldnt shake the bellyache. Hardly ate or drank at the wedding and felt extremely full and bloated all night. Woke about 4am for an almighty hurl which released the pressure somewhat.
 
Sunday was ok with (bad) golf but needed a few toilet stops. Today seems better so far but keeping the meals small.
 
So this morning was Back and Bi with 1000m row to warm up
Pullups (widegrip) - 9, 9, 8 reps
Lat pull downs - 10x54kg, 10x60, 10x60
T-bar rows (using BB ground base setup) - 10x40kg, 10x50, 8x55, 8x55 dropset to another 10reps x 40
Hyperextensions - 2 sets of 12
Seated row 10x60kg superset with close grip pulldowns 10x54kg (so opposite of last weeks) X 3 supersets
1 arm DB rows - 12x27.5kg, 12x30
Seated incline DB curls - 10x17.5kg per side x 3 sets
 
Weighed in at 76.8kg so a whole kg down on the same time as last week however this is due to lack in intake over the weekend rather than fat loss.

Paekakboyz

Sucks when you are crook for events you have to attend. Plus that unhappy feeling of not being able to smash as much free grog as possible at the wedding!

JK

Tuesday = chest and tri
 
Incline DB bench - 12x20kg, 10x25, 8x30, 8x30, 8x30
Decline DB flies - 2 sets of 12x15kg
HS Flat bench - 12x20kg per side, 10x35, 10x40, 10x40
DB Pull overs - 12 x 20kg, 10x25, 10x25
Cable cross overs - 3 sets of 12x20kg (per side)
Skull crushers - 10x32kg super set with tricep pushdows (rope) 15x44kg. X 3 supersets
 
Seemed a pretty short workout. Finding chest day a bit lacking so may reintroduce the good old flat BB bench press again.

JK

Two days of pretty decent eats so far this week so off to a good start. Low carb day today and a function tonight so will save those carbs for then I guess.
 
Started the day with coffee, coconut oil and a detonate and then some cardio.
 
30mins on the cross trainer to start off
Decline crunches - 3 sets of 15 reps holding 10kg weight
Hanging leg raises - 3 sets of 15 reps 
Cable chops - 2 sets of 15reps per side low to high and then high to low - 20kg
Swiss ball crunches - 3 sets of 15

JK

Ended up working late and felt the need to de-stress on the way home so popped in to the gym for a late legs session.
 
Leg extensions (as a warmup) - 10x48kg per side x 3 sets no rest
Front squats - 10xbar, 10x50kg, 10x50kg, 10x50kg, 8x60kg
Back squats - 10x60kg, 6x100, 6x100, 6x100
Leg press - 12x200kg, 12x240, 12x240, 25x120
Leg extensions - 8x66kg superset with hamstring curls 10x42kg X 3
Seated leg press - 12x240kg, 12x240, 12x240, 12x240 dropset 12x120.
 
That PT was there too mmmm such a lovely girl. Had a good yarn. May need to train in the evenings more.

JK

Back in this morning for a bit more cardio
 
25mins on the spin bike - varied pace while cranking the tunes
10mins on the maxi-climber ladder thing. Climbed 150metres
1km row to finish in 3.45. Not overly fast but it will do.
 
 
Did a quick check in too on the electronic scales and bodyfat down to 14.1% so dropping nicely which is all good.

JK

Shoulders and arms day
 
Pullups - 10, 10, 10
OHP - 10x17.5kg per side, 10x20, 10x22.5, 10x22.5, 10x22.5
Shrugs - 3 sets of 12 x70kg per side
Front plate raises - 10x15kg, 10x15, 15x10
Rear delt flies (machine) - 12x36kg, 12x36, 12x39
EZ bar curls - 8x37kg superset with upright rows 10x44kg X 3 supersets
Close grip bench - 10x60kg superset with 12dips X 3 supersets
Preacher curls - 12x27kg superset with hammer curls 10x15kg per side X 2 supersets
 
Also having a refeed day as did low intakes the last two days. Gonna be some pretty serious eats on today.

JK

Weekend almost over and no real exercise other than taking the kids for a swim so hardly strenuous. Have eaten alright though with two low carb days. Didn't track it like I do on the weekdays but still watched what I ate. Much easier to do when you have been doing it for a little while now. Kids even requested protein pancakes today....saweeeet! 
Week ahead looks a but funny as i have a training course offsite on weds which is catered and this won't work for my low carb day. So will prob do back and bi tomorrow (pm) plus maybe cardio in the morning, chest & tri tues (am), weds cardio (am) and legs (pm), thurs cardio (am) and low carb day, then Friday shoulders and arms (am). Should work out alright.

JK

Cardio this am. Not overly exciting just 30mins low intensity on the cross trainer and then some abs - did a circuit of hanging leg raises, decline weighted crunches, leg drops and twist and crunches - 15 of each and 3 times through.
 
Gonna do back and biceps on the way home this arvo and make sure I have a fair bit of fuel on board as keen to do some decent deads

The Silver Fern

JK vs BigRed