Drizzt is done with cutting for the year!

[drizzt]

Diet

Diet was messy today, not only did I forget the food I had prepared for work the night before, but I forgot to bring my Mito tabs to work :roll: Lucky I got home early-ish, but still wasn't ideal. I think I'm going to keep half at home and half at work.

Add to the above leaving work at an awkward time - right after the 3.30 meal pretty much - I then didn't get home until about 5.30, and it was straight off to stair sprints, so back home again at 7ish! Anyway, into it:

• 
  0700 - Mito
  0730 - 1/2 Cup oats, banana, 6 x egg whites, 2 x yolks (bad splitting day today)
  0900 - Coffee, multi vit, 3 x fish oil, banana
  1030 - Natural yoghurt, peaches, green tea
  1230 - 125g brown rice, 85g can of tuna
  1330 - 30g WPI (pre workout)
  1430 - 30g WPI (post workout)
  1530 - Chicken/Kumara salad*, 3 x fish oil, plunger coffee + calci trim
  1730 - Mito, roughly 100g of Rice
  1900 - 400g (pre cooked weight) eye fillet steak, 250g rice (had some left, and I was starving) 3 x fish oil
  2100 - 30g WPI
  2300 - Casein + Calci Trim
  

Comments

• 
  *Chicken & Kumara salad, another Wishbone creation (bit of a ripoff at $7.95 though!), was damned nice though and good for a change. That'll teach me for not bringing the meals I prepare haha.
  

As you can see, sloppy as, and I was unhappy with how I went today.

I'm also going to be dropping the milk from my home shakes once my current supply runs out, water is good enough. Wanting to go all out for the last part of this cut.

[drizzt]

ALSO, almost forgot, but I did the Cunningham equation early on today. Now, I'm gonna note that I've "assumed" my bodyfat at 10% for a few reasons:

• *First, I've had a composition test done a while ago that came out at 18%, and I know how far I am from that. Probably should get an actual composition test done of some sort but I'm Captain Procrastinator...
  *Second, I had my Girlfriend do one that came out at 7% (a few weeks ago, 6 points) which I scoffed at - I believe I'm definitely not that low, but considering how little I can "pinch" off areas of my body (and how much trouble the Mrs was having doing it), I'm assuming I'm not too much more than that.
  *Thirdly, I came across

this thread on bodybuilding.com that shows examples of different bodyfat levels. I don't believe I'm quite at the "Ripped" state, but I believe I'm further along than being at the "Cut" stage - I think the "Defined" pics are a bit closer to where I feel I'm at, so I'm gonna run with 10% Objections?

SO, with the 10% assumption in place, I got the following calories for maintenance:

• Days with Weights + Cardio (i.e 2 hours of physical activity) = 5000 calories (it was actually 5050, but 5000 is a nice round number)
  Days with only Weights OR Cardio (i.e 1 hour of physical activity) = 4500 calories (again, rounded to nearest 100)
  Non-training days = 4000 (was actually 3950, but who's counting?)

Keep in mind these are for maintenance, but I still think they look a little on the high side for someone weighing 92kg with 10% BF - opinions? I've yet to add up a typical day's calories, but I'm betting it'll be nowhere near those numbers! We'll find out... when I get some time

[Chillicat]

Had an annoying guy "steal" my spot while I was putting the 35kg DBs back and grabbing the 45s for my shrugs - my towel and drink bottle were on the floor in front of a seat (which I wasn't using, but was standing in front of for my shrugs - room was at a premium in that particular area), and he just set himself up right in front of my stuff on the seat! :x I mean fair enough if he had asked if I was using the seat and moved it to another area, that would be the "proper etiquette" I guess... But wordlessly plonking yourself down in front of somebody's gear is a bit of a douchey thing to do I thought. So I dropped my weights in front of him, stood there for a bit looking dumbfounded, and after a set of DB shoulder presses he walked off without saying a word. What a douchebag! :roll:

What a dick!

So basically changes for next week look like a) Dropping the bananas, and b) dropping canned food once my supply is gone - or maybe leave a few for emergency meals (i.e like today when I've not made lunch).

And save a few for when the big earthquake comes :nod:

[VampireChick]

I don't know Drizzt, you're looking pretty ripped to me.

[drizzt]

And save a few for when the big earthquake comes :nod:

Haha great idea!

I don't know Drizzt, you're looking pretty ripped to me.

Thanks VC, but I don't think I'm quite there yet... would be nice to be though

[drizzt]

Day 13: 05/12/09

Ok, today has been alright, beautiful day so I managed to get out and catch some sun/watch some mates play softball. Have come away a little pink but it'll go brown!

Weighed in at 91.2kg, but this was at Cityfitness so I'm a bit meh on it, and not really taking it into account due to the slightly different scales (same make though I believe...).

Diet

• 
  0930 - Mito
  1000 - 1/2 Cup oats, banana, 6 x egg whites, 1 x yolk
  1200 - Natural yoghurt (about 1 cup), half can of peaches
  1300 - 30g WPI (pre gym) + 250ml Calci Trim
  1430 - 30g WPI (post gym)
  1500 - Chicken breast
  1600 - Mito
  1800 - Almonds (couple handfuls)
  1830 - 125g brown rice, chicken breast, salad (lettuce, cucumber, tomato)
  2000 - 30g WPI, almonds
  2200 - Casein + Calci Trim
  

About to have 1830 meal now, and the meals following it I've planned ahead for

Diet was a tad light today, but haven't really been hungry - and actually struggled to finish the chicken breast in the early afternoon. I probably ate more than I usually would on a Saturday, even though it still looks on the light side. Can be improved.

[drizzt]

Weights

Calves, Core and Forearms today. Went to Cityfitness because it was close and easy (and traffic was horrible in Jville due to xmas parade, so no way was I driving to Bodyworks!) but I must say I'm glad it's only gonna be my "emergency" gym... the gear there is woeful, hasn't changed one bit since I last went there. I'm a tad jealous of their dip station and adjustable decline bench, but other than that it's pretty poor to be honest. Even the built in fans on the Treadmills didn't work! Average![/rant]

• 
  Seated Calf Raises (sets, reps, weight)
  1 x 15 @ 15kg (warmup, getting used to machine)
  1 x 15 @ 35kg
  1 x 12 @ 45kg
  1 x 12 @ 50kg
  Standing Calf Raises* superset with Plate "Pinches"*
  1 x 20 @ max* & 30secs each arm @ 2 x 5kg plates
  3 x 25 @ max & 30secs each arm @ 2 x 5kg plates
  Wrist Curls (overhand and underhand grips) superset with Decline Weighted Situps
  4 x 12 @ 25kg & 4 x 12 @ + 10kg
  Leg Press Calf Raises
  1 x 20 @ 160kg
  3 x 15 @ 200kg
  Prone Hold (front)
  1 x 90 seconds
  Prone Hold (sides)
  1 x 45 seconds (per side)
  1 x 30 seconds (per side)
  

Comments

• 
  *The calf raise machine was pretty woeful, I remember using it back in the day and adding plates on top of it because it just didn't have enough weight on its stack. Decided to go for higher reps today though, so settled for the max - which wasn't numbered so I've got no idea how much it was!
  *The plate pinches were for forearms obviously, pinched between thumb and 3 fingertips and held for 30 seconds, then swapped over to next arm. In the superset I used this in between the calf raises, or as my "rest" so it was just one big continuous set alternating on calf raises/pinches until I was done
  

So not a huge workout, but didn't intend it to be. Calves were still a little sore from the stair sprints yesterday, but if I'm being honest didn't really effect what I was doing.

Cardio

Treadmill, did this immediately following the weights workout. Just 15mins + cool down as I could feel my calves beginning to cramp up, but got a good sweat on nonetheless:

• 
  1min @ level 6 (walking, warmup)
  3mins @ level 11 (warmup)
  5mins @ level 12.5
  4mins @ level 13
  2mins @ level 15
  2mins @ level 6 (cool down)

[drizzt]

Darn, only a few more nights left out of my Casein tub by the looks of things

So I ordered another one, went for Bodybuilding.com as it's cheaper to get 4lb from them still by about $20. Also went back to Vanilla flavour. Hopefully it'll show up mid to late week at some point.

Had to resist the temptation to buy more things that I don't need, damned Christmas season = no money to burn on supps

[rose]

Stair HIIT is awesome. Burgess Road ones? :salute: (I lived on Chapman Street when I was a kid, used to hate walking up those bloody stairs to get home)

P.S. I used to favour red meat pre-boxing as I found it better for energy than anything else.

[Draft]

Looking shredded as bro! Interested to see what you look like at the end of this log.

I know what you meaning about christmas season a, trying to convince my gf that a 20kg sack of protein is a legit christmas present (from her to me...not the other way around).

[drizzt]

Stair HIIT is awesome. Burgess Road ones? :salute: (I lived on Chapman Street when I was a kid, used to hate walking up those bloody stairs to get home)

P.S. I used to favour red meat pre-boxing as I found it better for energy than anything else.

Yeah them thar ones :nod: Haha, Chapman?! Small world, I used to live in front of the Water towers on Chesterton when I was younger - I used to take a short cut through the towers/Chapman to got to school daily My parents/younger siblings still live there...

Thanks for the tip on the Red meat - I did try it once last week and noticed my energy was great without feeling too full, will give it another try tonight :nod:

Looking shredded as bro! Interested to see what you look like at the end of this log.

I know what you meaning about christmas season a, trying to convince my gf that a 20kg sack of protein is a legit christmas present (from her to me...not the other way around).

Cheers Nicko... and, do you mean it's a bad idea to get your girlfriend protein for xmas? *Drizzt cancels Davis trading order :shifty:

[drizzt]

Day 14: 06/12/09

'Scuse the slackness for Sunday's update, but didn't get a chance to jump on the PC at all... which is ironic, because I did sweet fa all day! :pfft:

So no weights or cardio (was tempted for a jog, but calves were thrashed from stairs on Fri and lower legs on Sat)... and the diet was very light, but usual fare, so I won't bother posting the usual spiel - read: I didn't note what I ate. Suffice to say, it consisted of oats, eggs, shakes and almonds

[rose]

Yeah them thar ones :nod: Haha, Chapman?! Small world, I used to live in front of the Water towers on Chesterton when I was younger - I used to take a short cut through the towers/Chapman to got to school daily My parents/younger siblings still live there...

Used to love climbing the ladders to sit on top of those water towers in the summer 8) The ones up on Ruskin Road weren't as good. The ones you're taking about had flatter tops and didn't get the wind like the Ruskin Road ones. My sister used to try to give me the shits by telling me the ones on Ruskin Road would crack open and we'd drown, silly girl :roll: :grin:

Red meat is boxing fewd! 8)

[drizzt]

Day 15: 07/12/09

OK, now today is a bit of an anomaly as I was at a course all day - and will be for Tuesday and Wednesday. So this presented a few problems for me.

First of all, I was unsure of when our breaks would be, and how long they would be for. I knew the course started at 9am and finished at 5pm, but other than that I didn't know what was going on... so I didn't know when I could make the gym!

Second of all, food. They said they'd be providing morning tea, lunch and afternoon tea, but I didn't know what the heck it was - and I'm not sure they would've granted a request for "chicken breasts" when they asked for special dietary requests :pfft: So I packed one chicken breast of my own and a couple of serves of rice.

Thirdly - storage. If I did bring food, could I chuck it in the fridge? Could I heat it up? Turns out I can't, so it's gonna limit my options to cold rice/chicken breasts and bits of fruit from what they provide.

So with that out of the way, the diet went a little something like this today:

• 0700 - Mito
  0730 - Oats (1/2 cup), peaches (1/2 can), 6 x egg whites (no yolk, expert splitting if I do say so myself :pfft:)
  1030 - 125g brown rice
  1230 - Salad (leafy greens, capsicums, little bit of pumpkin), fruits (little bit of straweberry, rockmelon)
  1530 - 125g brown rice, 250g (pre cooked weight) chicken breast, fruits (strawberry, rockmelon), 30g WPI shake, green tea (with jasmine? euck)
  1700 - Mito
  1730 - 370g Eye fillet steak (pre cooked weight),
  1915 - Pumpkin seeds, 125g rice
  2100 - 30g WPI shake
  2300 - Casein (in water, milk is gone dammit)

So I reckon I did ok considering the circumstances today, but can do better tomorrow I think, will just need to come more prepared. I'm lucky the course is about 5mins walk from my work where I have a stash of my regular eats (yoghurt, rice, protein powder, almonds, pumpkin seeds etc :pfft:) and I can duck in on the way to course or on one of the breaks to grab something.

It was funny at the lunch break when I was just eating the salad and fruits - everyone else was talking to me about eating healthy etc and surprisingly no one touched the Cheesecake out of what seemed like a guilt-trip from the healthy talk! I was thinking are you crazy? If I wasn't on a diet I'd be all over that

[drizzt]

Used to love climbing the ladders to sit on top of those water towers in the summer 8) The ones up on Ruskin Road weren't as good. The ones you're taking about had flatter tops and didn't get the wind like the Ruskin Road ones. My sister used to try to give me the shits by telling me the ones on Ruskin Road would crack open and we'd drown, silly girl :roll: :grin:

Haha agreed, the Ruskin Rd ones weren't as good.

I used to climb the smaller of the two towers in Chapman, but was always keen to get up the bigger tower - the one without the ladder to the ground. Never did climb up that one, was always too small to try and jump/run up and grab the ledge... might have to try next time I'm doing the stairs :shifty: :pfft:

[rose]

Courses are tricky! I always take my own food, have tried spethal requests only to be disappointed (but prepared 8) ). Nothing wrong with cold meat/chicken? I just use a cooler bag. Keeps food fresh for hours :grin: I don't even bother putting food in the fridge at work anymore, and I'm not dead yet...

[drizzt]

Yeah absolutely nothing wrong with cold meat, although I guess keeping it in my bag/glad containers isn't so much cold as room temp :pfft: Good idea on the cooler bag, I'm sure I've got one around somewhere... I guess I'm just used to bunging a supply in the fridge at work, and having the option to heat or eat depending on what I feel like. I'm not used to having this option taken away from me :oops: :pfft:

But I'm fine with cold(ish) meat/rice, and it'll be the plan for the next two days for sure :nod: At least now I know what I'm working with, what the hours are and what kind of food they provide.

[Chillicat]

Courses and other all day things are a nightmare for eating. We had an all day team hui last week, and I knew that the catering would be rubbish, so I told them not to bother catering for me and I'd bring my own (I'm a tinned tuna fan, so that's easy to bring to places) - and sure enough, they'd focused the entire catering on the one semi-vegetarian (vege when he can be bothered, so not even a proper vege which IMO means he shouldn't be pandered to) so there wasn't any meat or any protein to speak of in sight.

[drizzt]

Courses and other all day things are a nightmare for eating. We had an all day team hui last week, and I knew that the catering would be rubbish, so I told them not to bother catering for me and I'd bring my own (I'm a tinned tuna fan, so that's easy to bring to places) - and sure enough, they'd focused the entire catering on the one semi-vegetarian (vege when he can be bothered, so not even a proper vege which IMO means he shouldn't be pandered to) so there wasn't any meat or any protein to speak of in sight.

Oh really? I hate people like that who's diet patterns change like the weather :roll: I'm lucky to be in a fairly small team so for our Xmas lunch we're all just chipping in money for a BBQ at one of the team's house. I've requested a couple of chicken breasts, eggs, and some leafy greens for my part... the team mates are happy to oblige, they've gotten used to my odd requests They give me a bit of stick about them being able to eat "normal" food, but I give it right back about them being podgy :pfft: All in good fun of course...

Cardio

Today was fitness night at boxing, we usually get 10 people at least but only had 3 at the beginning of this class! Myself and one other regular, and a mate of mine who was keen to come along and see what it was like (he said it was easy, but he was only being taught how to punch... we'll set him right :pfft:).

So that meant we took our own bags and did 8 x 2min rounds instead of the usual 1min on, 1min off, 1 min on, 1 min off rounds. It meant the pace was a little slower, but obviously we were working longer without a rest, so I guess it was just a different tempo which was good for a change.

Finished with situps and pushups.

As for weights... I didn't actually do any today. On top of the course timings (no time given to wander off longer than 30mins) and some errands I had to run before boxing, I didn't get a chance to. So I'm thinking I might do an after-course chest session tomorrow afternoon (oh god, peak hour! ), and then either condense the workouts to 4 days this week (probably Tues, Thurs, Fri, Sat) or plug away at the 5 day split anyway, but this will depend on how the course ends up on Wednesday (late, time before boxing etc).

SO, because I didn't get to the gym, I didn't actually get to weigh myself today! Sucks huh. I'll do that tomorrow. I know, I know, it's not consistent but meh, I can't help it today unfortunately.

Suprailiac measurement was ~6mm (6, 6, 7), so slight improvement again.

And the picture - keeping in mind I usually have a chest session during the day before my pics :oops:

I think abs are beginning to separate a little better, skin is getting a little tighter. Still, no drastic improvement, but I am steadily improving I think so I'm happy.

[drizzt]

Oh and Rose - any suggestions on post-boxing eating/supplementation?

[rose]

Oh and Rose - any suggestions on post-boxing eating/supplementation?

OK don't hate me for being a broken record here, but ummm, red meat. Doing hard out boxing, I found it the best for recovery. Chicken never really cut it pre or post, nor tuna or salmon. I swear red meat kept me alive :pray: We absolutely slaughtered each other twice a week but I was good to train the same evening following a couple of doses of beef or lamb. The times I ate chicken or salmon, I noticed my recovery wasn't as good and I was still a bit squashed critter. Red meat is kool 8)

[steak]

Looking sharper all the time Drizz :clap:

Red meat = more strength, growth and recovery

[drizzt]

Sweet, meat of the red sort it is, I'll stock up on tomorrows grocery shop

[Draft]

Stair HIIT is awesome.

So, would stair HIIT be (the) SHIIT?

Do you mean it's a bad idea to get your girlfriend protein for xmas? *Drizzt cancels Davis trading order :shifty:

Ha depends how far you want to go to justify it! I mean, it will make you look awesomer eh?

[rose]

Stair HIIT is awesome.

So, would stair HIIT be (the) SHIIT?

Why yes, yes it is 8)