And unto this...RONIN

[Phedder]

How much longer you got on keto?

Ah, funny you should ask that....stay tuned :pfft:

??? :shifty: Haha

I hate cliffhangers! :evil: :pfft:

[startinfromscratch]

Ah, funny you should ask that....stay tuned :pfft:

??? :shifty: Haha

I hate cliffhangers! :evil: :pfft:

[Ronin]

Thanks Mr Scratch, that saves me having to post a progress pic :grin: :pfft:

Actually, it's not really that much of a mystery. Starting from Monday I'll be (temporarily) abondoning the One True Path. After a chat with my (kinda) trainer, I'm going back to carbs for a bit. He's given me the diet he used to get 2 of the lads ready for the Chch show a few weeks back, with the promise that it'll get me "shredded". It's a bit of a 180 degree shift for me, oats, rice, veges :shock: . I think I'll be spending most of the first week working my abs on the crapper. At the same time, I'm diverging from the Lesser Path, and going back to eating throughout the day.

I'd been planning on changing things up in October anyway, so this coming when it has must be karma :grin: . I would've started on it this week, but there's no eggs in it, and I had to get through three trays of the damn things before I started.

So I've committed to do this for at least 4 weeks, and will then evaluate it. I've got one planned cheat, on or about the 25th, for my son's birthday, but other than that, there will be no deviation. Feel free to kick me for any unauthorised straying. So I'm being a little relaxed this weekend, not a complete blowout, just allowing myselfa few indulgences before knuckling down to it.

On with the show.

Omelette w cheese & salami

200g roast sheep

6 eggs & mayo

Fluff

88.9kg

Cardio 20min, 354cal

Medium day

Squat

4 x 5, top set 102.5kg

3 x 115kg PB

8 x 87.5kg

Bench

4 x 5, top set 62.5kg

3 x 72.5kg PB

8 x 57.5kg

Kroc

4 x 5, top set 38kg

3 x 43kg PB

8 x 36kg

Curls

3 x 8 x 27.5kg

Tri Pd

2 x 8 x 80lb

6 x 80lb

Front Squat

5 x 30kg

5 x 40kg

4 x 50kg

Heaviest I've gone so far on squat and bench, so not really sure where I'm at for a max. Pretty happy that I'm still managing to put a bit extra on each week. Will be interesting to see how I go once I start eating carbs pre-training next week.

By the end of it, I was spent. That last front squat, I got about half-way down, and just knew that any further and i wouldn't be coming back up. Took that as a sign that it was time to look for the door :pfft:

[drizzt]

That's cals burnt according to the wee computer on the Xtrainer. I know it's only a guesstimate at best, but I use the same machine each day, and I figure it's a good way to track output from day to day.

Shit if that was my intake for the day, I'd be waaaay too ashamed to post it here :grin:

Oh phew, I was thinking how the feck are you hitting PBs on a calorie deficit like that :pfft:

As you were :salute:

edit - heck, congrats again on more PBs! :clap:

[Ronin]

A new day dawns...

M1 1 cup oats, PP, water

M2 3 rice cakes, protein shake

M3 180g tuna, 1 cup brown rice (cooked weight), 1 cup grated carrot

M4 2 rice cakes, protein shake

M5 200g steamed chick tit, 1 cup brown rice, salad

M6 Fluff

For a grand total of 2090cal, 242g pro, 193g carb, 34g fat.

92.05kg (weekend might have been a little more relaxed than intended)

Xtrainer 20min, 347cal

Squat

5 x 5, top set 115kg

Bench

5 x 5, top set 72.5kg

Kroc

5 x 5, top set 43kg

GM

5 x 5, top set 85kg

It's been many months since I've trained with anything more than black coffee under the belt, I'd almost forgotten what it felt like. It may take a while to adjust to this diet...and I think I've figured out the secret to its success...you shit yourself thin :shock:

[Phedder]

Low fat, eww!

Nice training session and loving the new title. Will be interesting to see what you're capable of with some gas in the tank aye.

[morattigirl]

K Ronin I just had my Mince & Peanut debut... I think I may have got carried away & added too much other stuff. I chucked in some onion, crushed garlic, oregano, spinach, a desertspoon of PB. But then I thought it looked too dry so I poured in half a can of Pesto Tomatoes. Um i couldn't really taste the PB, so I'm thinking less other stuff, more PB??

[Ronin]

Sounds tasty MG, but yeah, I was just having mince and about 50g PB. K.I.S.S.-easy lol. It kinda has a sticky, gummy sorta consistency to it, so ya might want a bit of water handy too :pfft:

For me it was more a case of "food = fuel" rather than fine cuisine :grin:

[morattigirl]

Sounds tasty MG, but yeah, I was just having mince and about 50g PB. K.I.S.S.-easy lol. It kinda has a sticky, gummy sorta consistency to it, so ya might want a bit of water handy too :pfft:

For me it was more a case of "food = fuel" rather than fine cuisine :grin:

Oh lol ok, here's me thinking i'm the next Masterchef haha or better yet that chef from The Muppets... dom de do LOL oh I forgot to add that I topped it off with Watties :grin: Good ole kiwi girl is me :pfft:

[Ronin]

Man that woulda been a dish worth sampling :grin:

[Ronin]

M1 1 cup oats, PP, water

M2 3 rice cakes, protein shake

M3 200g tuna, 1 cup brown rice (cooked weight)

M4 100g steamed kumara, protein shake

M5 250g steamed chick thigh, 1 cup brown rice, salad

M6 Fluff

2103cal, 241P, 179C, 47F

91.05kg (down 1kg :shock: )

Just a wee stroll down crosstrainer lane today, 120 min, 2117cal.

Looking to make some changes to the training regime next week.

[Ronin]

M1 1 cup oats, PP, water

M2 3 rice cakes, protein shake

M3 200g tuna, 1 cup brown rice (cooked weight)

M4 3 rice cakes, protein shake

M5 250g steamed chick thigh, 1 cup brown rice, salad

M6 Fluff

2098cal, 255P, 169C, 44F

89.85kg

Xtrainer, 20min, 355cal

Light Day

Squat

4 x 5, top set 90kg

OHP

4 x 5, top set 47.5kg

Deads

4 x 5, top set 150kg PB for reps

1 x 180kg

1 x 182.5kg PB

2 goes at 185 but it didn't happen.

[rimma]

2x bodyweight dead sweet as 8)

[startinfromscratch]

nice goin brah!

[Ronin]

Cheers fellas.

M1 1 cup oats, PP, water

M2 3 rice cakes, protein shake

M3 200g beef, 1 cup brown rice (cooked weight)

M4 protein shake

M5 250g steamed chick tit, 1 cup brown rice, salad

M6 Fluff

2101cal, 252P, 159C, 51F

88.85kg

Just cardio, 60 min, 1068 cal.

[PeterDolan]

You still leaning out?

[Ronin]

Seem to be, BW this morning was 88.8kg, so down 3.25kg in 4 days.

M1 1 cup oats, PP, water

M2 3 rice cakes, protein shake

M3 200g tuna, 1 cup brown rice (cooked weight), 100g coleslaw (no dressing)

M4 3 rice cakes, protein shake

M5 250g steamed red cod, 200g steamed kumara, 50g coleslaw (no dressing)

M6 Fluff

1995cal, 255P, 179C, 28F

Xtrainer, 20min, 357cal.

Medium Day

Squat

4 x 5, top set 105kg

3 x 117.5kg PB

8 x 90kg

Bench

4 x 5, top set 65kg

3 x 75kg PB

8 x 60kg

Krocs

4 x 5, top set 41kg

3 x 46kg PB

8 x 38kg

BB curl

3 x 8 x 27.5kg

Tri Pd

3 x 8 x 80lb

[Phedder]

Seem to be, BW this morning was 88.8kg, so down 3.25kg in 4 days.

All from your colon I bet

[Ronin]

Seem to be, BW this morning was 88.8kg, so down 3.25kg in 4 days.

All from your colon I bet

:pfft: The first day or two, for sure, but it's settled nicely

[Ronin]

The weekend has seen its typical lack of training time, and the gym's closed tomorrow (Fucken Labour Day, I mean really, who actually does a 40hr week any more?) but I've stuck to the diet plan, so hopefully the damage won't be too severe. Although that changes tonight, as I'm taking the kids out to dinner for my son's birthday. Woohoo, cheatin' time.

We'll be heading up to HB in Jan to see the rellies and most of them haven't seen me since I was a 105kg Michellin Man, so I'm looking forward to some surprised reactions. Call it vanity if you will, but in light of this, I've decided to up my game a little, and see just what I can do in 3 months. The change in diet was step one. This week, step two, I play with my training.

The new plan will see me doing morning cardio, afternoon weights. I have the time for 2 gym visits per day at the moment, so it would be rude not to. Cardio will be 60min on the good ole X-trainer. Weights will be:

Mon: 3 Kings Day

Tue: Bench'n'Curl Day

Wed: Wheels Day

Thu: Back'n'Tris Day (Imagination failing me here)

Fri: Shoulders'n'Abs Day

Any bonus weekend sessions will be extra cardio for now.

Monday, I'll be shooting for 4 x 5, followed by some singles as I see fit, aiming to increase by 2.5kg per week. Will also throw in GMs, Front Squats, and various assistance moves on a fairly arbitrary basis, pretty much whatever I feel like on the day. I've enjoyed the 5 x 5 program I've been following, and will definitely return to it (or similar) in future, and in the meantime, don't want to stop deadlifting

For the rest of the week I want to stick to heavy (for me) weights, and sets of 4-6, with 2-3 work sets for each of

Tuesday

Flat DB Press

Inc BB Press

DB Flys

Cross-overs

Cross-unders (poss S/S)

BB Curl

Hammer Curl

Wriggly-bar Preachers

Wednesday

Leg Press

Hack Squats

Lunges

Leg Ext

Leg Curl (poss S/S)

Calf Raise

Seated C/R

Thursday

Seated Row

WG Pulldown

Krocs

Hyper Fly

CGBP - into Skullcrushers

Tricep Pushdown

One-arm Tricep Pulldown

Friday

Upright Row

Shrugs

DB Shrugs

Front Raise

Lat Raise

B/O Raise

DB Shrug'n'Swing

Weighted Situp

Roman Chair

Roman Chair Obliques

Obviously this is a first draft, and as Murphy's Law of Combat states, "no plan survives first contact with the enemy intact". So I fully expect that there may be some upgrades/improvements to the plan as time passes.

Had a measurement session last week, mixed results. Some growth, but also some extra padding.

BMI 31.3 (Hello obesity, I'm back )

Waist 96.5 (Up from 91.5)

Hips 108 (Up from 105)

Chest 108 (Up from 105.5)

Left bi 36 (Up from 35.5)

Right bi 36 (no change)

Abdomen 99 (Up from 93)

Left thigh 61 (up from 58.5)

Right thigh 61 (up from 60)

Left calf 41 (no change)

Right calf 42 (Up from 41.5)

BF 22.5% (Up from 21%)

BW 91.05kg

BW last time I was measured 85.65kg

So all in all, I've gotten a bit bigger. BF and BW are both noticably higher than when I was last measured, back in May. However, my disappointment in this is tempered somewhat due to the fact that in the intervening months, I took part in a food study through the Uni. During this study, I continued to eat a keto-styled diet, but ingested an extra 60g carbs/day by virtue of being placed in the "wrong" group. For most of the duration of the study my BW was sitting aroung the 95kg mark, and God knows what my BF was at (still awaiting the promised Dexa results, my whole reason for signing on in the first place). So although I'm carrying more fat than I was 5 months ago, I'm definitely carrying less than I was 3 months ago.

Enough dwelling on the past, let's see what the next 3 months will bring.

[morattigirl]

Well after reading all that Ronin (lucky I had a spare hour) hehe jk :wink:

plan sounds good look forward to following your progress over the next 3 months :nod:

P.S Are you missing your bacon? :pfft:

[Ronin]

P.S Are you missing your bacon? :pfft:

Just a wee bit MG :grin: Fucken rabbit food :x

[Ronin]

M1 100g Oats, PP

M2 3 rice cakes, shake

M3 150g Brown rice, 150g Tuna

M4 3 rice cakes, shake

M5 250g steamed tit, 250g steamed kumara

M6 Fluff

2115cal, 255P, 215C, 26F

91.15kg Expected it to be up after the weekend. Last cheat for a while, so had to enjoy it.

Morning cardio, 60 min, 1055cal

Afternoon Weights

DB Press

2 x 10 x 11kg (warmup sets)

8 x 16kg

8 x 18kg

2 x 6 x 21kg

BB Inc

6 x 50kg

4 x 55kg

5 x 55kg

DB Fly

8 x 8kg

6 x 11kg

Cross-overs Supersetted with Cross-unders

8 x 50lb 6 x 40lb

8 x 60lb 6 x 40lb

6 x 60lb 6 x 40lb

BB Curl

10 x 22.5kg

2 x 6 x 27.5kg

Hammer Curl

8 x 11kg

2 x 6 x 13kg

Wriggly-bar Preacher

6 x 20kg

6 x 25kg

5 x 25kg

Today (and I suspect, most of this week) was more about playing with the weight, seeing where I should be at. Coulda gone higher on quite a few though.

Think I may have to switch out the flies for something else, as soon as I started on them I was getting some good twinges from the bicep tendon that I hurt last summer. Lasted 2 sets, but wasn't willing to push it too far. I'll try it again next week, but in the meantime I'll start considering alternatives.

All in all though, felt good to get back to this sort of training after 5 x 5. Bring on Legs.

[Ronin]

100g Oats, PP

120g Brown rice, 160g Tuna

3 rice cakes, shake

250g washed mince, 160g steamed kumara

Fluff

1861cal, 215P, 145C, 47F

89.85kg

Morning Cardio, 60min, 1118cal

Afternoon weights

Leg Press

2 x 10 x 120kg (warmup sets)

8 x 200kg

8 x 240kg

6 x 260kg

6 x 270kg PB

Hacks

10 x 80kg

2 x 6 x 120kg

Walking DB Lunges

8 x 13kg

2 x 8 x 16kg

Leg Ext SS with Leg Curl

8 x 110lb 8 x 90lb

6 x 130lb 6 x 110lb

6 x 140lb PB 5 x 110lb

Calf Raise

6 x 257kg

6 x 267kg PB

6 x 277kg PB

Seated Calf Raise

3 x 6 x 70lb

[Ronin]

100g Oats, PP

160g Brown rice, 120g Tuna

3 rice cakes, shake

300g washed mince, 300g steamed kumara

Fluff

2047cal, 219P, 172C, 53F

89.4kg

Morning cardio, 60 min, 1132cal

Afternoon weights

WG Pulldown

2 x 10 x 90lb (warmup sets)

2 x 105lb

6 x 135lb

5 x 135lb

Seated Row

8 x 120lb

6 x 135lb

6 x 150lb

Krocs

8 x 36kg

2 x 6 x 43kg

CGBP - into - Skulls

10 x 20kg

2 x 6 x 25kg

Tri Pushdown

2 x 6 x 80lb

Single-arm Tri Pulldown

2 x 6 x 20lb

Was a bit pressed for time today, so dispensed with the hyper-flys, and the final sets of the tricep exercises.