And unto this...RONIN

[Ronin]

Thanks for the heads up (pun intended :pfft: ) Miss. Info assimilated, look for some improvement in this area.

Ok, yesterdays efforts.

Food

Pro 278, Carb 28g, Fat 144g, Cal 2525

Weighed in at 86.35kg

Cardio X-trainer 60 min, 120 - 125 bpm, 829 cal

Dead

5 x 8 x 100kg

Pulldown

5 x 8 x 105lb

Seated Row

5 x 8 x 120lb

Feeling pretty knackered by the end of the week. But overall happy with the first week back into it. Shoulder was a little tender yesterday, but some icing last night and rest today has seen it come a lot better. Onwards and upwards.

[Ronin]

As noted elsewhere, I've decided to test-drive Intermittent Fasting. Today was Day 1.

So far, so good. Having only had 3 coffees and a boatload of water so far, I'm surprisingly ok. The first hunger pangs started just after I'd skipped breakfast, and I figured it was not going to be a good day out :pfft: . But it was more like a post-it note from tummy to brain, saying "Oi". Nothing serious. There've been a few more post-its througout the day, but certainly not the gut-clenching hunger pains I was expecting. There hasn't been any noticeable effects on energy levels, I'm not feeling run-down. I am kinda tired and would love a nana-nap, but I'm more inclined to put that down to a crap night's sleep (up til 0200 last night, tossed & turned, then up again at 0630). Training went well, with no noticeable lack of energy. I didn't spend the day thinking about food, in fact, it barely registered on the mental radar.

But it's almost time to eat, and I have to say that I'm looking forward to it :pfft: . More to follow.

[rose]

You trained without eating? Yuk! :shock:

[Ronin]

Wasn't as bad as I thought (shit, I just know that's gonna come back to bite me later). Hell I've done everything without eating today

[rose]

Sir, if it were me, I would (and do) base my eating around the training. Similar to what Pman posted (I quoted it in your IF thread).

[Ronin]

Sir, if it were me, I would (and do) base my eating around the training. Similar to what Pman posted (I quoted it in your IF thread).

Message received and understood ma'am :salute: However, for the moment, training and eating are largely based around the needs of small people.

I train just after 0900 each day, starting with cardio, so not eating prior to training is something I've wanted to try for a while. After reading further on Martin's site, it seems that a dose of whey prior to lifting will give the usual benefits, without detracting from the fast, so I'll be incorporating that tomorrow. I think it should fit in nicely between cardio and weights.

But for convenience, I plan to break the fast at 1700, as I did today. That gives me through to 2200 for the eating window. With the "1hr anabolic window" having been pretty much debunked, surely 6 hrs from training to feeding should be ok?

On with the show...

I know it's only day 1, but still feeling good about this.

Eats

1700 Chocolate omellette

1800 250g mince, 100g sheese

2030 4 eggs, scrmbled w salami

2200 sludge

Will be a grand total of Pro 207g, Carb 27g, Fat 138g, Cal 2176

Weighed in at 88.9kg (ok, maaaaaayyyyy have overdone it a bit on the weekend :shock: )

Cardio X-trainer 60 min 120-125 bpm 864cal

Bench

3 x 8 x 45kg

2 x 8 x 50kg

Squat

8 x 60kg

4 x 8 x 70kg

OHP

5 x 8 x 25kg

Considering I'd eaten nothing since 2200 last night, training felt good. Slight niggle with the shoulder on the bench, but nothing too serious. Lowered the weight for squats, and concentrated on being tits-up, and that seemed to help.

[Jigga]

Eats

1700 Chocolate omellette

1800 250g mince, 100g sheese

2030 4 eggs, scrmbled w salami

2200 sludge

Will be a grand total of Pro 207g, Carb 27g, Fat 138g, Cal 2176

The food you eat is amazing, it's like eating dessert all day that's packed with protein... and fat

Bench

3 x 8 x 45kg

2 x 8 x 50kg

Squat

8 x 60kg

4 x 8 x 70kg

OHP

5 x 8 x 25kg

We are at a similar strength level (your a bit ahead), do you want to have a competition between us? Say, first to reach 2 x 8 x 60 on bench? Or would that be hard with the dieting your doing?

[startinfromscratch]

interesting theories going on.

good to see your not scared to roll the dice brah! you should take b4/after pics for IF?

[Ronin]

Eats

1700 Chocolate omellette

1800 250g mince, 100g sheese

2030 4 eggs, scrmbled w salami

2200 sludge

Will be a grand total of Pro 207g, Carb 27g, Fat 138g, Cal 2176

The food you eat is amazing, it's like eating dessert all day that's packed with protein... and fat

Bench

3 x 8 x 45kg

2 x 8 x 50kg

Squat

8 x 60kg

4 x 8 x 70kg

OHP

5 x 8 x 25kg

We are at a similar strength level (your a bit ahead), do you want to have a competition between us? Say, first to reach 2 x 8 x 60 on bench? Or would that be hard with the dieting your doing?

Ha, be alright if it was all day, but for now it's only for 5 hours lol. As for the comp, 60 is just around the corner. It's not the food that's holding me back, it's the remanants of a shoulder injury, but hopefully that's behind me now.

interesting theories going on.

good to see your not scared to roll the dice brah! you should take b4/after pics for IF?

Dude, the way I figure it, if I'm not willing to try something different, I can't expect anything different. What's that saying..."Insanity is doing the same thing over and over and expecting a different result."

I took a few pics on Sunday, and some measurements. Might even post them up :pfft:

[Ronin]

Day 2

Still going well, minor hunger pangs during the day, but more than manageable. Was getting pretty tired by about 1430, but again, I'd had a bad night, so can't say yet whether it's from the fasting or the not-sleeping. Am enjoying the feeding window, and making it through the fasting period.

Tucker

1700 Chocolate Omelette

1800 260g mince w cheese

2000 PB & egg pancakes w cheese

2115 Lo-carb cheesecake

2200 Sludge

Nombres

Pro 247g, Carb 47g, Fat 184g, Cal 2849

Went a little higher on the cals than I'd intended, and a lot higher on the carbs.

Especially considering that training was cut short today, as I had to get to a class.

So only did 60min on the X-trainer, LISS, 911cal

Tomorrow will be what today should've been, and I'll just have to forego the vanity day this week unless I can get a sprog-sitter on the weekend.

[teamfatboy]

Interesting, interesting... how you find your thinking/ mental processes go during the fasting - are you finding it OK to concentrate, think etc, or is that area taking a hit ?

[rose]

With the "1hr anabolic window" having been pretty much debunked, surely 6 hrs from training to feeding should be ok?

Yeah I wasn't meaning anabolix windows etc, I was coming purely from an energy angle. I couldn't do max effort training in a fasted state, I forget that other people train like bodybuilders :wink: :grin: You train in the AM and me PM, our goals are different, plus you have little people to take care of etc, so, meh. As you were.

I plan to break the fast at 1700, as I did today. That gives me through to 2200 for the eating window.

I don't know if I'd fast that long, but I eat more than you. The 16 hours Pman noted seems to work, leaving 8 hours to feed instead of the 5 you're doing. But again, different goals etc.

[Ronin]

Interesting, interesting... how you find your thinking/ mental processes go during the fasting - are you finding it OK to concentrate, think etc, or is that area taking a hit ?

So far, so good. Haven't noticed any drop in mental accuity. But then, I am a natural genius :pfft: Early days yet though, we'll see how things progress.

With the "1hr anabolic window" having been pretty much debunked, surely 6 hrs from training to feeding should be ok?

Yeah I wasn't meaning anabolix windows etc, I was coming purely from an energy angle. I couldn't do max effort training in a fasted state, I forget that other people train like bodybuilders :wink: :grin: You train in the AM and me PM, our goals are different, plus you have little people to take care of etc, so, meh. As you were.

I plan to break the fast at 1700, as I did today. That gives me through to 2200 for the eating window.

I don't know if I'd fast that long, but I eat more than you. The 16 hours Pman noted seems to work, leaving 8 hours to feed instead of the 5 you're doing. But again, different goals etc.

Well, ma'am, nothing is carved in stone (yet, sadly. Still working on those chiselled rock-like abs ) For the time being, my main goal is still fat loss, but once I reach a point that I'm happy with (and assuming I continue to use an IF protocol) I could definitely see myself pushing that out past the 5 hours. I think once I start to eat above maintenance calories, I would be a little uncomfortable cramming it into such a short time frame.

Today is proving to be more of a challenge. I'm feeling the hunger quite a bit more than on the last two days, and there's definitely a bit more willpower involved. Energy seems to be down slightly following training (the four flights of stairs back to the car felt more like 10). I have a class from 1800 - 2000 tonight, and they are very anal (and not in a good way) about no food in the suite, so to compensate I'll be opening the feeding trough a bit earlier tonight, and keeping it open a little later.

Details to follow.

(Oh and TFB, possibly in answer to your question...this post has had more spelling and syntax errors cleaned up than possibly any other I've posted. Read into that what you will )

[Ronin]

Soooo..

1600 4 eggs, 50g salami

1715 250g mince w cheese

2015 Chocolate omelette

2115 Lo-carb cheesecake

2215 Sludge

Also had a shake between cardio and weights

Pro 244g, Carb 31g, Fat 170g, Cal 2651

Weighed in at 86.55kg

Cardio 60 min X-trainer LISS, 916cal

Deads

8 x 100kg

2 x 8 x 120kg

6 x 120kg

8 x 120kg

Pulldown

3 x 8 x 105lb

2 x 8 x 120lb

Seated Row

5 x 8 x 120lb

Weights are feeling better, still the odd ping on the shoulder, but definitely manageble. 4th set of deads I paused a little too long on the 6th rep, and some bastard glued the fricken thing to the floor while I wasn't looking :pfft: . Stomach was sending out very strong protest signals by the end of it all though.

Got an appointment with the physio tomorrow, hopefully I'll get a big tick and it'll be the last one (although I will miss her :oops: )

[Ronin]

Saw the physio today, and got signed off with a clean bill of (shoulder) health 8) \:D/

Hunger seems to be my constant companion now. Hardly surprising I know. Still managable though, so it's easy enough to cowboy on. Still haven't noticed any discernable shortages of energy, or problems with mental function. I'm no longer tired in the afternoons, but sleep has been better for the last couple of nights, so I'm putting it down to that (sometimes correlation can equal causation ).

And tonight on the muppet show

1700 Chocolate omelette

1800 3 chicken thighs

2015 PB & egg pancakes

2115 Sludge

2200ish Jelly fluff

Weigh in 86.35kg

Cardio 60min Xtrainer LISS 892cal.

Had to cut it short to get to physio, so did some core work and left it that.

[Ronin]

Nothing major to report, it sems the hunger is worst a little after I should've had breakfast, and again at about 1300. Other than that it's all good. Although I came close to breaking today. Was making PB on toast for my son's after-achool snack, and it was just smelling sooooooooo good...the toast, the melted butter, the PB, oh it was a very close call :pfft:

Training was cut short again today, gotta take some work when it's available.

Devoured

1700 Chocolate omellete

1830 Mince w chilli & cocoa and cheese

2030 PB & egg pancakes

2120 Sludge

2200ish Jelly fluff

Pro 294g, Carb 48g, Fat 153g, Cal 2736

Hmmm, looks like I should pick either the pancakes or the sludge, not both, the carbs are starting to pile up.

Weigh in 86.15kg (2.75kg down since monday morning)

Cardio Xtrainer, 60 min LISS 869 cal

So all in all, a pretty crap week as far as the training goes. Looking forward to a better one next week.

As for the IF, it's had it's ups and downs, but overall it's been more than manageable for the first week. Although the weekend could be more of a challenge, due to having less to occupy my time, and having kids grazing all day long

[Ronin]

Week one down, and going well. Stuck to the IF over the weekend ok, although on Saturday I didn't get to eat until about 2030, so kept the window open til 0000. Also managed to get some carbs down over the weekend.

Eats today were back to standard, so can't really be arsed writing them out now. Just about to have the final feed.

Weigh in today was 87.2kg. Pretty chuffed, 1.7kg down from the same time last week, even after K-fry on saturday night, and roast chook, baked spuds & apple crumble last night . And bugger all exercise, just a whole bunch of study & essays.

Cardio

Xtrainer LISS 60 min, 888cal

Bench

5 x 8 x 45kg

Squat

8 x 60kg

4 x 8 x 70kg

OHP

5 x 8 x 25kg

Right-o, off to eat, then back to writing essays, now that The Pacific has finished.

[startinfromscratch]

change your journal title brah :pfft:

[Ronin]

change your journal title bra :pfft:

That better, knickers?

Pretty easy day today, getting used to the odd hunger pangs.

1730 Chocolate omellete

1830 600g of Cows' ass

2030 PB & egg pancakes

2130 Lo-carb cheesecake

2230 Jelly fluff

Weight 86.6kg

Cardio, X-trainer LISS, 906cal

Deads

3 x 8 x 120kg

6 x 130kg

7 x 130kg

Pulldown

2 x 8 x 105lb

3 x 8 x 120lb

Seated Row

5 x 8 x 120lb

Deads felt good, although 4th set I broke concentration and that was that, 5th set, I just couldn't get it past the knees. Unanticipated bonus...fasted deadlifting can induce some cool head-rushes, kinda like standing up too fast, only gooderer

[Ronin]

1700 4 eggs, 60g salami

1815 250g mince, 100g cheese

2000 PB & egg pancakes

2100 Lo-carb cheesecake

2200 Jelly fluff

Weight 85.55kg

Cardio LISS, 60 min, 852cal

BB Curl

5 x 8 x 25kg

Tri Pushdown

2 x 8 x 70lb

7 x 70lb

2 x 8 x 60lb

Shrug

8 x 240lb

4 x 8 x 255lb

Calf raise

2 x 10 x 227kg PB

9 x 227kg

8 x 227kg

6 x 227kg

[Ronin]

1700 4 eggs, 60g Salami

1815 half a chook, skin an' all

2000 sludge

2100 Lo-carb cheesecake

2200 Jelly fluff

Weight 86.1kg

X-trainer, LISS, 60 min, 834cal

Bench

3 x 8 x 45kg

8 x 50kg

6 x 50kg

Squat

8 x 60kg

4 x 8 x 70kg

OHP

8 x 25kg

4 x 8 x 27.5kg

[Ronin]

So finally had some spare coin and could splash out on getting body comp done. Was expecting to show some muscle loss as a result of the time off for the shoulder, but hoping for some fat loss to go along with it.

BMI 29.6 (No longer obese :cry: , now I'm only overweight)

Waist 91.5cm (down from 93)

Hips 105cm (down from 109)

Chest 105.5cm (down from 106)

Left bi 35.5cm (down from 36)

Right bi 36cm (no change)

Abdomen 93cm (down from 96)

Left thigh 58.5cm (up from 57.5)

Right thigh 60cm (up from 58)

Left calf 41cm (down from 42)

Right calf 41.5cm (no change)

BF 21% (down from 23.4%)

Not quite sure what to make of this so far. But anyway...

1700 Ham & cheese sandwhich (OMG BREAD!!! :shock: )

1815 Half a chook

2000 Choc omellette

2100 Pancakes

2200 Jelly fluff

Weight 85.65kg

Cardio

Xtrainer, LISS 60min, 880cal

Deads

3 x 8 x 120kg

8 x 130kg (PB for repa)

6 x 130kg

Pulldown

3 x 8 x 105lb

2 x 8 x 120lb

Seated Row

5 x 8 x 120lb

[Ronin]

The weekend was a bit of bollocks. Constipation has been a bit of a problem over the last few days of last week, so I decided to get some fibre into me. Oats, wholegrain bread and nachos (corn chips, natures laxative :pfft: ). On top of that I wa up to 4 this morning finishing off an assignment, and back up at 7. I ended up having some chocolate in the wee small hours on top of several gallons of coffee. So all in all, today was a day of feeling lethargic, crappy and generally "off". Plus I'd put on 1.9 kg over the weekend :grin:

I did stick to the IF side of things, but things just got a little messy, foodwise. Back to strict adherance to the plan today.

1700 6 eggs

1830 250g mince 100g cheese

2030 pancakes

2145 sludge

Weight 87.55kg

Cardio

X-trainer, LISS, 60 min, 933 cal

Bench

8 x 45kg

8 x 47.5kg

8 x 50kg

8 x 52.5kg

8 x 55kg

Squat

8 x 60kg

3 x 8 x 70kg

8 x 75kg

OHP

8 x 27.5kg

4 x 8 x 30kg

Well the initial 2 weeks I was gonna trial IFing is up. Overall, I'm down 1 1/2 kg, and it hasn't been too hard a road. I don't know that I'd recomend it to just anyone, as it does take a bit of will power at times. Unfortunately I didn't do body comp until half way through this. But I've decided I'll keep on it for another 4 weeks (although will re-evaluate after 2, and see how it's going). The plan is to redo the body comp then, and I'll see how it's gone.

[Ronin]

Pretty good day today. Energy levels were back to normal, and apart from the "Oi, you forgot breakfast" hunger pang, had no problems with it. Had to cut training short though, as I had a class, so it was only cardio today. Luckily I'm sprog-free this weekend, so I'll just push e erything back a day and still fit everything in.

1700 4 eggs, salami

1815 500g mutton

2000 pancakes

2100 Lo-carb cheesecake

2200 Jelly Fluff

Weight 86.85kg

Cardio

X-trainer, LISS 60min, 950 cal

Carry on

[Ronin]

Another good day.

1630 4 eggs, salami

2000 500g mutton

2045 sludge

2130 cheesecake

2200 jelly fluff

Weight 86.35kg

cardio, as per, 919 cal

Deads

6 x 120kg (fricken grip :x )

2 x 8 x 120kg

2 x 8 x 130kg

Pulldown

8 x 105lb

4 x 8 x 120lb

Seated Row

5 x 8 x 120lb