Posts Tagged ‘Flexible Diet’

General Summary:

My aim to have this post up on the Saturday didn’t materialize in the end, I can find all sorts of excuses however in the end it was all down to me and my slight lack of motivation for the week. This was one of my two negative outcomes for the week, the other being my binge eating/unscheduled re-feed; which took place on my rest day Saturday.

Yes I can find comfort in the fact that I am dieting to get shredded and lean this year with no exact target end date however this is no real excuse and it will only affect me.

I did find that I had a rather negative week having started each day with a slight negative mind-set. After all we are all human being and prone to mistakes and negativity here and there.

I am sure to see the negativity from my last week have a toll on this week but nonetheless I will keep in mind that one step back might just trigger a stronger leap forward.

Weekly Update

Weekly Update

My average weekly weight actually went up on previous week so I will keep an eye out on that and potentially looking for slight changes to my workouts and energy expenditure in the near future.

 

Diet, Nutrition and supplementation:

Current Macros

Current Macros

Throughout the week I stuck with same macros as the previous weeks with the same 80-20 flexibility approach to my diet. There was no reason I should have been feeling lethargic during the week as I believe that I am still on a low calorie deficit in relation to my energy expenditure however I did feel negativity throughout the week.

Again I had no real issue hitting those macros during the week within a 5g range of each however my low point for the week was the Saturday as aforementioned where I binged ate and didn’t track exact calories but they were at the region of around 3000cals or more on the day where my energy expenditure was next to none.

In terms of supplementation the current supplements I take I deem them to fall into two categories:

Healthy benefits – MultiVitamins, Fish Oil, Vitamin D,

Performance benefits – BCAAs, Creatine, Beta-alanine, Citruline Malate

Whey Isolate also forms part of my stack however I see this as more of a diet related supplement.

Training:

One minor change to my training this week came in the form of how I am targeting legs. You may recall that previously I have been doing 2 leg sessions a week one specific for power and one for hypertrophy. I decided to change this around and do both power and hypertrophy on the same day however dividing in to a more focused hamstring session and one to quads.

So here’s a snapshot of my sessions over the week:

1 upper power day – both using RPE scales and %s of my predicted rep max. I want to try and maintain my strength as much as possible during this cut and even increase if at all possible.

2 half power half hypertrhophy lower body days – 1 focus on hamstrings (deadlift) and another focus on quads (squats)

2 upper body hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.

2 rest days – with some light cardio and stretching to get some energy expenditure as well as some blood circulation to assist on recovery

I currently record everything I do on a logbook in the old fashioned pen and paper method however I am aiming to start sharing more details of each session on here in the near future in my weekly updates which means potentially tracking it on a spreadsheet!

Week ahead:

The Saturday binge/ re-feed will for sure take its toll on my weekly average weight this week so in all honesty I will be content if I reach around the same average weight for the week. I started the week strong and had a great session on Sunday on the back of all the energy accumulated from the Saturday feeding and I shall hope that it continues throughout the week. My diet will remain the same as previous weeks and my training for this week shall remain the same as the last however I may implement some changes in the following week.

My main objective for the week is more of a mental aspect than anything else and that is to ensure a positive approach to everything I do throughout the week!

Advertisements

General Summary:

Another week gone and more progress made. Felt fairly motivated throughout the week however encountered slight setback over the weekend. My average weight for the week again reduced over the previous week and I felt that my strength is still there or even improving which is positive.

My only negative annotation for this week was Saturday where it was a scheduled rest day however it also ended up being a not scheduled refeed day where I didn’t fully track my macros for the day. I went out Friday night into the early hours of Saturday and even though I only very few drinks I felt slightly under the weather on Saturday, perhaps mainly due to the lack of sleep, and towards the end of the day I ended up binging. Still these sorts of excuses won’t get me to where I want to get and although the damage was limited I know that I cannot afford these!

Anyway now that I have admitted to guilt, I shall start the week strong and ensure I make full use of those extra calories consumed.

.Here’s a recent post on my Instagram account of my latest progress photo (yes… a selfie), still a long way to go in this cutting but ever slight improvement on previous weeks conditions:

Captura

Diet, Nutrition and supplementation:

Current Macros

Current Macros

Main highlight – which in fact is a low point; for the week was the unscheduled refeed on Saturday. Otherwise I have kept my diet and nutrition pretty structured around the macros stated above hitting the number within 5g range of each macro nutrient.

As energy levels are good and average weight for the week – 175.5lbs/ 79.6kg was below than previous week I will be sticking to these macros for the foreseeable future.

In terms of supplementation the current supplements I am taking are: MultiVitamins, Fish Oil, Vitamin D, BCAAs, Creatine and Whey Isolate when needed for macros.

Something I haven’t mention is that until recently I’ve been a great fan of taking all sort of pre-workout (i.e. BSN No-Xplode; ON Platinum-Pre; Hemo-Rage and so on) as I had become slightly addicted to these and felt that I couldn´t get a good workout in if I didn’t take them before. However just over a month ago I decided to stop this addiction and go back to basics hence why I now mix my own pre-workout mix based on the most proven ingredients.

So in addition to my BCAAs I’ve also added Citruline Malate and Beta-Alanine to my stack which I take pre-workout for its performance enhancing ability. Also I am a big fan of coffee! Caffeine is known to be a great anti-oxidant with many proven added health benefits taken in moderation obviously. So this effect I aim to have a maximum of two cups a day, one in the morning and another 30 minutes to an hour pre-workout for that extra bit focus. I still occasionally have other energy drinks and will use these pre-workout at times that I feel that a coffee may just not be enough for that day.

Training:

Training Split:

1 lower power day, 1 upper power day – both using RPE scales and %s of my predicted rep max. I want to try and maintain my strength as much as possible during this cut and even increase if at all possible.

3 hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.

2 days rest – doing some sort of activity i.e. walking on a treadmill for 20 minutes

This week was no different to the previous week in terms of workouts. Only differing factor may have come on the Saturday where my energy expenditure was not as high as the previous week as the only activity I did was some walking as I spent most of the day just sitting and watching sports.

Weekly Update

Weekly Update

Week ahead:

I am already a day late for the weekly update and my aim to actually change my weekly updates post to the Saturday as opposed to the current Sunday which make this post two days late. Anyway this week I plan to stick to my current program and avoid any binging or unplanned re-feed days. Nothing in specific to highlight of the week ahead but only hardwork and focus needed for yet another productive week!

Here is my official first post about diet and nutrition!
Today´s post is more of an introduction into this category by means of which I want to outline my main objective of future posts in this category as well as highlight some of my inspirations and sources.
Let´s start with the word “diet” .
If you type “diet” into google the first few pages you will stumble across will be predominately surround diet for weight loss, but does that mean that diet is only something done by people who want to lose weight? The answer here is a definite no.
In today´s society when people use the word “diet” the assumption is that it is being used in an attempt to lose weight. But let´s have a look at the definitions given by http://dictionary.reference.com/browse/diet:
noun

1.food and drink considered in terms of its qualities, composition, and its effects on health: Milk is a wholesome article of diet.
2.a particular selection of food, especially as designed or prescribed to improve a person’s physical condition or to prevent or treat a disease: a diet low in sugar.
3.such a selection or a limitation on the amount a person eats for reducing weight: No pie for me, I’m on a diet.
4.the foods eaten, as by a particular person or group: The native diet consists of fish and fruit.
5.food or feed habitually eaten or provided: The rabbits were fed a diet of carrots and lettuce.
So in any of my future mentions of the word diet I will be referring to either points 3 or 5 mentioned above and not to a specific weight losing protocol.
Right, now that I got that off my chest let´s move on.
So in terms of what you can expect to read on here will be generic posts in which I will share with you some of my learnings around said topics where I attempt to use simple language and make it as straight forward possible for everyone to understand.
I feel that is only right that I also mention what not to expect and that is, do not expect the real science and biology in depth of the how and why everything works.
Since setting out an ambition of achieving a certain built for my body I devoted a good amount of time learning about how one can use diet and nutrition to achieve this. I am a true believe that there is no better way to learn than putting theory into practice and over the past couple of years I have attempted some of the fitness industry diet fads (i.e. 6-7 meals a day, clean eating, Flexible Diet, Paleo diet, etc).
More recently I posted around my experience regarding Flexible Diet or IIFFYM (if it fits your macros), to read that post you can find it here: https://lausefitness.wordpress.com/2013/08/04/freestyle-diet-intro-calories-macros/
Now my standpoint with regards to diet is that no one extreme of the diet is the right approach for healthy and happy lifestyle but yet I do see benefits of adopting such extremes when individuals of determined goals.
In terms of my sources, in my flexible diet post post I mentioned 2 sources which I personally consider to give one of the fitness industry´s best diet advice when it comes down to achieving your goals. Both, Dr Layne Norton and team 3DMJ, have great articles and videos surrounding this subject and a lot of my learnings in this area originated from them. If your goal is fitness orientated and you are just like me and prefer to do your own research and learn about the subject than I strongly recommend you google both of them and have a look at all the great info they´ve made available.
Since my original experience with flexible diet I took back a step and decided to start learning more around the basics of nutrition and to this effect I stumbled across an absolute amazing podcast series which has provided me with even further insight into dieting and the general lifestyle. All credit in this instance has to go out to Ben Coomber who´s podcast is truly insightful and inspirational. I would really recommend you giving it a listen regardless whether your goals are fitness or non fitness related, as he touches upon a great deal of general lifestyle and how nutrition may support on you along the way to your end goal.
By listening to Ben´s podcast it allowed me to relate diet and nutrition more to other non fitness related goals it therefore removing myself from a preset mindset – utilising diet and nutrition only for fitness purposes. In past this mindset had been a big obstacle for me to talk about the topic with other people who didn’t have the same mindset however I do feel now that I am in a better position to do so and even provide some advice.
Anyway, Ben if you by any chance you are reading this I just want to say a big thank you for all the great information you put out there.
I’ve also recently started catching up on Phil Learney´s podcasts, yet another one of the fitness industry´s expert and in his podcasts he also shares some great knowledge around nutrition as well as training.
All these people I have mentioned are people in the industry that I look up to and if you really are enticed by it then I would strongly suggest researching them as these are the people that walk the talk and live what they preach!
As I´ve mentioned I am by no means an expert  but I am looking to learn everyday so you see something you don´t quite understand or even disagree with please make sure to get in touch as I am looking to learn – “Knowledge is Power” (Sir Francis Bacon).
In my next diet and nutrition post  I will be going into a bit more detail around my current 80-20 approach to flexible diet. Until then if you want to follow my current journey I am posting weekly updates on Sundays (going a date late this week) and you will be able to find it on: https://lausefitness.wordpress.com/category/weekly-update/
Till next time!

So here is my weekly update summary. Decided to get some structure to it so that makes it easier to track what I am actually doing at the different.

General Summary
I feel that I had a good week, kept myself on track throughout the week and decided to have a slight silent week on the social front which obviously always helps progress.
Main point to mention is that at the beginning of last week I started to question whether tracking my weight and aiming for a predetermined % of weight loss per week was the most adequate approach from a practical as well as mental perspective. So instead I decided to some what change my goal:
New goal:   Drop body fat, maintain muscle and strength – Slow decrease of average weekly weight
Daily 500 daily caloric deficit (+/- 15% below maintenance calories)
So I will still be tracking my weekly average weight and ensure that it is dropping however without having predetermined %s it won’t be playing in the back of my mind if a week’s average ends up not hitting a target weight. Besides as I have previously said I have no end date to this cut so I much prefer the slow and steady approach.
 
Diet, Nutrition and supplementation:
Last week I toyed with the idea of mixing up my daily calories and macros depending the activity level on the day. I have decided against this for now and I will keep my macros consistent day in day out for the time being. This might change over time if I find myself hitting a plateau.
On the whole nothing much to report on here as I had a decent week and met my goal of dropping my average weekly weight. Only deviations were provided by the fact that n the 15th of March I was way below my average for that week due to a social event which lead to other incidents and having had a slight up in calories on that day, the 16th of March I started slightly above the average.
In terms of supplementation the current supplements I am taking are: MultiVitamins, Fish Oil, Vitamin D, BCAAs, Creatine and Whey Isolate when needed for macros.
Training:
Currently keeping my training follows a simple split of:
1 lower power day, 1 upper power day – both using RPE scales and %s of my predicted rep max. I want to try and maintain my strength as much as possible during this cut and even increase if at all possible.
3 hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.
2 days rest – doing some sort of activity i.e. walking on a treadmill for 20 minutes (and I mean literally walk) or cleaning or something of that sort to just ensure there is some calorie expenditure as otherwise I will sit all day and actually my overall energy expenditure for the week will probably not put me on the required deficit.
The assistance movements on Power Days and most of my hypertrophy days routines don’t have an exact  preset exercises I follow as I like to change. At the moment I’m not incorporating any cardio sessions into my workout as I am still managing to see good progress.
20140323
Week ahead:
My initial plan is to stick to my current split in both the training program and diet front. Hoping to see some further progress on some of my lifts. Next week I am intending to start tracking my lifts on an excel spreadsheet so that I can share those with you as well. Got a few posts planned to release this week as well so keep an eye out for them. Also intending to start having some progress pics on here and potentially even some videos in the near future.
Also I do update my twitter and instagram quite constantly so if you want to follow my journey more closely you can find me @lausef
Also you can follow my food diary on MyFitnessPal by searching for me @lausef
Have a great start to the week everyone, get some PBs but most importantly have some fun and enjoy it!
Happy weekend everyone!

As I have previously mentioned I am still working on my blog’s format and content so thanks for bearing with me on this front.
As opposed to my daily workout routine comments, I will now be posting a weekly update here which I will cover all aspects of my week.
For today’s post I will keep it short and sweet. I had decided last week that I was going to start my cutting season – meaning that I am now officially seeking to lower my body fat to get in that much desired Summer shape. I have no deadline as to when I will be ending this cut and the main reason I for this cutting cycle being that I want to find out how I look with a lower body fat given my current muscle mass.
In terms of nutrition I will be approaching it with a flexible diet/ IIFYM 80% – 20% approach (more on this soon). Over this last week I kept my macros constant everyday using the workout day macros (picture below) with no change from training and resting days.
Starting this week I have decided to incorporate a slight change to this to include a slight lower maintenance calories for the non-workout days which therefore will mean slight lower Diet calories, I might also include a refeed day depending on how I feel during the week.
I am taking my weight most mornings in a fasted state as well to keep tracking this as my main objective is to lose 0.5% to 1% of bodyweight per week  (regarded as ideal in terms of losing fat and maintain muscle mas) I will however be primarily using the mirror to judge my progress.
The picture below shows the basis of I have workout my calories and macros as well as including my tracking of my weight and additional notes. I will break it down and explain more on another post soon!
Calories and Macros
Regarding my training schedule I am using a PHAT based programme scheduled by myself and fully utilizing RPE scales (again more on this soon). This week I have not done any cardio and I will only be introducing this as I see needed hopefully later on during the cycle. So this last week I did 5 gym sessions: 2 power days – lower and upper; 3 hypertrophy days – 2 upper and 1 lower.
I will be looking to not lower anymore the calories intake and avoid cardio as I have mentioned as I want to ensure that I only include this into my programme when I feel that my progress is becoming stagnant.
Anyway this will be all for today. I will be explaining more around my nutrition and diet soon but if you have questions meanwhile please feel free to fire them away. Also I will be posting progress pictures to share with you this journey I am on.
Hope you all have a great start to the week!
Live Healthy, Lift Heavy!

It’s here guys, Friday has finally arrived and what else if not a cheeky arms day on a Friday!

So today as opposed to hitting my usual gym I decided to just pop around the corner from my flat where I have a few dumbbells, barbell and some elastic bands which was enough to get a really good arm workout. Anyway as I don’t have a pre-set schedule for Friday and due to the slight change to the usual friday routine I actually ended up not taking of which exercise I did. What did change though is that I included some supersets and drops sets, no particular reason to this apart from just adapting to the equipment I had available. So apologies for not posting today’s exact workout log.

Tomorrow is a rest day and next week I will be de-loading.

I have some exciting times ahead as I have officially decided that I am going to start properly cutting therefore starting on Sunday I will keep a closer control of my macros. Also will be adopting a slight new style of training. More on both topics soon!

Anyway it’s friday and I am off to go and enjoy myself with some friends for a few drinks. Will aim to have some work done to my blog this weekend so watch out this space!

Have a cracking start to the weekend everyone!

Yesterday was my day off which coincided with my re-feed day. Instead of sitting on the sofa all day and just eat I decided to do also perform an hour low steady cardio on the lazy bike followed by some stretching.
It’s been my first week of stricter dieting and admitably I struggled yesterday to track the macros going slightly overboard. Nonetheless days like those do happen and it’s now down to me on how I rebound!

I’m ready to get myself more composed with my diet and make sure that I keep my composure even on my days off the gym! Anyway this post is regarding my workout log, I will post more details about my diet style soon.

Today was leg day which I absolutely love. I had a decent session but switched a few things around since last week’s session. In summary here are the three main changes I employed today:
–     Really want to get more depth in my squats so in my build up sets (set 1 and 2) as well as back off-sets I really focused on getting a good depth rather than just trying to get down and up
–     Exercise 2 I changed it around as I found this awesome Squat machine in my gym and decided to fully utilise it to get another 3 sets of squats, only this time I did Hack Squats with an explosive move at the bottom with great depth
–     Decided to reduce the emphasis on my Hamstrings as I want to ensure that they are fresh for my Deadlift day so therefore took out the DB stiff leg deadliest from last week and did 2 sets on the Leg Curls and another set of Hamstring Rope Pull Through

And just before I forget, another change in today’s workout was the fact that I wore trainers throughout all of my workout. I tend to avoid wearing trainers during leg days but given that the gym doesn’t allow me to train without them I just had to make do. This reminded me that I need to get some new ones as my current ones are literally in need of retirement.

Legs – Quads/ Hams & Calves

Warm Up: Dynamic stretching and mobility work

1. Squats  Week 2 of 5/3/1
Set 1 @ 100kg x 5 reps
Set 2 @ 115 x 5
Set 3 @ 127.5 x 8
Back Off sets
Set 4 @ 100kg x 10
Set 5 @ 90kg x 10 (-10% previous set)
Set 6 @ 80kg x 10  (-10% previous set)

2. Explosive Deep Machine Hack Squat
3 sets x 15 reps

3. Leg Extensions – tempo 3:1:1
2 sets x 12 reps

4. Leg Curls 3:1:1
2 set x 12 reps

5. Hamstrings Rope Pull Through
1 set x 20 reps

6. Machine Calf Presses
5 sets x 8 reps

7. Rotatory Calf (30 – 45 Sec rest between set)
3 sets x 15 reps

7. Barbell Walking Lunges
2 Sets x 10 reps (each leg)