In his defense, coming from a previously-fat-but-now-not-so-fat-but-not-thin-either person, everytime we eat we're reminded of the horrible feelings we had when we were overweight. It's haunting I tell ya. I had steak and reminded myself, "Tis is good food, tis is good food, tis is good food" before digging in. We're afraid of food and yet need to eat at the same time. It's a vicious cycle.

Wednesday, 25th April

Breakfast (9 to 10am)
- 300ml HL milk + whey
- milo

Lunch (12:30pm)
- 3pc KFC H&S chicken

Tea- Break (3pm)
- 2 pears

preworkout (6:40pm)
- 2pc ayamas fried chicken

workout (8pm)


postworkout (10pm)
- whey x2 + glucolin x2 + water
- 2pc steamed chicken breast with some cauli flower + brocolli
- 2 tablet of fish oil + whey + milk before bed

This post has been edited by King83: Apr 27 2007, 08:53 AM

Thursday, 26th April

yesterday i downed 6pcs of pizza without the outer crust (i ate the pizza base ) for lunch (boss made me do it )

so i hit the gym after work.
Upon reaching gym at 8:40pm, the dude told me
i have 20 minutes to do my workout, cos they're closing at 9, it's a PH.

so what can i do in 20 minutes ??
- bench press
- squats (tried a mider stance, it was hard even at 60kg)
- deadlift (shin touch bar, deload, back straight)

then found out the boss extended the closing time to 930pm,
so i squeezed in another 3 sets of T Bar row.

and then it was back to basics.
- rod twisting
- leg raises

DUDE WHAT IS WRONG WITH YOUR DIET?

your diet's all off. Completely.
Your lunch is RIDICULIOUS. Your pre workout is completely unacceptable.

Pre workouts, UNLESS you are on TKD,l i seriously seriously think you need much more carbs.

Now u see, your post workout food is excellent. Apply that way of eating to the rest of your day, and you'll be fine.

---

Added on April 27, 2007, 9:04 amanother thing u might wanna notice....kfc=breaded skin. and the pizza u took the other day, will already screw up your tkd.

you can't do tkd dude, you don't have the discipline. Go with a 40/40/20 diet please. GO to about 3000 cals a day, maintain that. Hit the cardio via HIIT on Saturday (Anytime) and Sunday MORNING. And get some solid rest.

This post has been edited by pizzaboy: Apr 27 2007, 09:04 AM

both days on weekend and HIIT? damn....
ok, i'll see what i can find in the office fridge now, cos i'm going to the gym tonight.

u dun have to go so long one la......just go like maybe about 15 mins, and that's a -okay. Dun underestimate the body so much. It's hella strong. I tot i'd die with boris sheiko on the 1st week. I'm already in my second week and adapting already.

The body's smarter than u think.

Adapting to that much volume already? i can imagine when you change programme to a lesser volume... your body might not feel the effect of lifting lesser volume.

King, why dun u buy a packet of instant oats to put in yer office? just add hot water can eat ald.. then can lift!

No pre = CKD, man. Ppl doin TKD still take carbs pre.

arghh, screw this already.
i'm gonna go back to my ayamas + rice for pre again.

i don't know what CKD, TKD, or what my diet is currently called so long it works

ckd=woot? calculated karate diet?
tkd=targeted ketogenic diet?

cyclical and targeted. if you take carbs pre (tkd), you cycle every 2 weeks - 1 month depending on how heavy you eat for pre. if you dont take carbs pre, you cycle every 7-10 days.

what do u mean by "cycle" ?
what's a cycle ?

cyclical. alternate routine

Carb cycling?

E.g : CKD with 7 days cycle n 12 hours refeed window

Day 1 - 6 - Stricly no carbs (trace amount only 25g/day), must weight train 3 days/week.
Day 7 - Depletion workout (total body workout with high rep and low weight). Right after post workout, eat as much carbs as possible (carbup with ~ 400g carbs depending on your BMR) within 12 hours. After that goes back to keto.

Why? To support production of leptin. If there are no weight training, no carbup.


Hybrid TKD + CKD with 14 days cycle & 5 hours refeed window.

Day 1-13 - Carbs only for pre. And around 40g-70g only (1-2 small bowl of rice).
Day 14 - Depletion workout n eat as much carbs as possible within 5 hours .

TKDers lose fat slower than CKDers but it's mainly for strength athletes who works out very intensely or long distance runners. Carbs are centered around their workouts.

Real TKDers dont carbup at all. It's all depending on personal preference. I dont cycle if I dont workout (e.g this week).

27th April (Friday)

This is the last of my crappy workout...
i'm starting 5x5 beginning next week monday.


Breakfast (9 to 10am)
- 300ml goodday milk + whey
- milo
- 2 pears


Lunch (12:30pm)
- 2 Ayamas Fried Chicken Breast

Tea- Break (3pm)
- 2 pears

preworkout (6:40pm)
- 1pc Fried Ayamas Chicken + rice
- 4 of those short sausages loaded with cheese

workout (8pm)



postworkout (10pm)
- whey x2 + glucolin x2 + water
- 3 pc steamed chicken
- 2 tablet of fish oil + whey + 300ml milk before bed

Monday - i had instant oats for bfast + milk + whey.
Tasted like crap, i hate oats. Must i eat that shit?
and why is 5 tablespoons of oats (35g) contains only 22g of carbs.
that's sooo low

Greg, i got your text message. Yeah, why not? Go for the 5 x 5. You seem to have a pretty solid strength foundation. What are your poundages currently in the bench, squat, deadlift and rows? Be honest here alright? Cos it's important. I'm lazy to check through your whole journal.

bench - 50kg (110lbs)
Deads - 110kg (220lbs)
Squats - 80kg (176lbs)
Rows - 50kg (110lbs)

all are inclusive of the bar.
I'm thinking of maxing with those weights today on the 5th set.
You think i should reduce?

The 5 x 5 is pretty simple but you gotta read everything. Starting out on that program means you have to reduce all your poundages by a certain amount and build up from there. They have an excel template to guide you through it. I suggest you read everything on the 5 x 5 properly because most people have the tendency to fuk it up due to improper reading and then start blowing it off as an ineffective program.

And i have to tell you that Keto/TKD doesn't work when you go on the 5 x 5.

yeah, i read that too... but it's ok for me i guess...
i already took oats for bfast, that's not keto/TKD/CKD anymore

i read everything already, even printed in out in case i forget in the gym.
I'll have a look at the template, thanks.