1. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    I do a pretty strict programme of carb-depletion. My intake is extremely low for as long as ten days in a row sometimes.
    It fosters the inevitable lethargic feeling as anyone will warn you about, but gets results. So far this month I've been a little loose with the fat intake, but I make a point to avoid the carb "heavy hitters" all the same; bread, rice, potatoes and sugars.
    No idea about my calorie intake as I always found that demotivated me over time. Compounding dieting with a bunch of number crunching was never a productive programme for me. So I concentrate on cutting aggressively on carbs and sugars and being sensible with my potion sizes, and eating very lightly at dinner time. Works for me.
    How're you going?
     
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  2. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    17/5/2017

    Well, last Monday and Tuesday I was on course to carry on the good work of the first week of the month, logging my seventh workout of the month with only two rest days by the Monday night.

    Then, life happened. I stupidly thought I could sit in on a game of pub trivia with friends without drinking. It was also kind of a special occasion as one of them was about to permanently fly back home to the States a week later. To make a long story short, I got absolutely cunted on the night, and have been on not necessarily a death slide ever since, but some properly terrible eating and regular drinking for the last week or so. The fallout has meant that I also haven't had any workouts at all until this morning, which made eight bloody days! Very disappointing after such a strong start, but with two weeks left I can still pull this month out of the fire!

    Crushed a half-hour treadmill workout this morning before enjoying a doner box without bread for lunch and a steak with salad, vegetables, seeded mustard with a poached egg for dinner. I had a bag of peanuts quite late as well, but even at my absolute best (in terms of weight loss) I've had little slip ups like these.

    Keeping hope alive, and I'll weigh in on the weekend.
     
  3. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    19/5/2017

    I got asked to stay back at work last night and so didn't manage a workout, but I was pounding the treadmill at 7am this morning in my first morning workout in ages. I crushed the half hour and went to work, eating a late breakfast (about 11:30am) consisting of lamb cutts, two eggs, a rasher of bacon, a sausage along with some avocado, wilted spinach and caramelised onions.
    I held out so well until about 7pm when I finally succumbed to the bad food floating around and had about 10 chips. I've since come home to have a small tin of tuna and now off to bed to hit the gym pre-breakfast again tomorrow!
    Weigh in on Monday morning.
     
  4. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    20/5/2017

    Once again, up early and pounding the treadmill before work, but haven't graduated to doing any more than that due to general laziness before the gym... (waking up that fucking early isn't at the point of feeling natural yet)... the good part is that the treadmill workouts are feeling pretty beastly and comfortable in terms of pace and challenge.

    Went to work and ate two small serves of chicken wings, then for dinner had a doner plate with Greek salad and tabouli. Added cheese because dieting sucks ass and I wanted something that tasted slightly better.

    This isn't the stellar eating day I had yesterday, but still pretty damned good! Portions were reasonable although I did break the rule of no heavy dinners.

    Weigh in pending.
     
  5. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    21/5/2017

    Well, that's sixty workout hours over seven days, and four workouts with solid dieting. Hit the gym tonight and absolutely crushed the 30 minute jog and followed it with about six brisk minutes of speed rope. I weighed in yesterday morning a hair over 100kgs.

    I have ten days now to pull this month out of the fire and this kind of week can only build more confidence.
    Finally have a day off tomorrow and I look forward to putting in a solid effort that goes beyond the treadmill and rope... I don't hate the weight room any less, so I'm thinking of a good routine of core work.
     
  6. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    22/5/2017

    Morning weigh in: 98.9kgs (218.04lbs)


    THAT IS A GOOD RESULT.
    Sometimes, amid getting discouraged and missing workouts, etc, you can forget just how effective a good, solid, no bullshit week can be. I haven't sen the number 96 since I got back from holiday, so if I could crack that nut by the end of the month, I'd be a very happy camper, and it would give me a good, solid springboard off which to aim for 90kgs by the end of June.

    Crushed the half hour treadmill again today and I'm not too fussed about increasing the difficulty just yet; more interested in diversifying my workout. Did 5x10 plank leg raises afterward and it was a suitably challenging core workout, but I'd like to do more.
    Before I go on holiday I'd like to be nailing 10x10 of those along with a greater floor routine.

    Ate pretty well today and declined a night out drinking beers with my mates and enjoying some live music.

    I consider myself well and truly back on track at this point.
     
  7. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    24/5/2017

    Morning weigh in: 98.5kgs (219.36lbs)


    That is a post weigh in workout, and a decently good one.

    Logged two workouts since my last entry, Tuesday night, which was 30 minutes on the treadmill followed by the planking with calf-raises, and 30 minutes this morning before promptly legging it out of the gym to watch the basketball.

    Treadmill felt awesome both times, and today I ate pretty well, if not for a slight transgression with a small tub of yoghurt and an overzealous portion size for dinner, but avoided the heavy-hitters all the same. The progress since the backslide has been excellent, and I'm not going to let it slip before my next scheduled diet cheat day, which is the 11th of June for the Roland Garros final.

    Desperate to see the number 96 on the scale by the 31st and I'll decide how hardcore I have to be after tomorrows weigh in. 1 week until weigh in, and about 17 days until cheat day!
     
  8. LayItDown

    LayItDown Well-Known Member

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    Have a cheat meal or two, not a cheat day... Keep up the good work.
     
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  9. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    Sagely advice. The temptation is strong to eat like a dickhead from the moment you wake up on a cheat day (if you're a comfort/relaxation eater like me), but it is woefully counterproductive.
    My cheat night is on the final of the French Open, one of the things I look forward to most all year. Starts at something like 10pm Australian time, so I'll have every chance to log a good workout and eat well until they start.

    29/5/2017


    Well, if experience has taught me nothing else, it's that a sixteen hour work day is absolute cancer for my personal resolve in terms of diet... Had about five pints and a bag of chips after one such shift last Friday... I had worked out that morning before work though, and had an extremely healthy breakfast and lunch basically loaded with leafy greens and lean proteins. It was too fucking busy for me to have a dinner break however, which explains my transgressions with the salty snack foods.

    Saturday was a first ballot winner, with healthy eating and a workout, but Sunday was a bit of a fail. Crushed a half hour jog on the treadmill followed by some brisk rope work before meeting some mates for a pub lunch. Ended up eating healthily but having four beers, then screwed up royally that evening as I watched day 1 of the French Open with a big feed of Thai curry with plenty of rice followed by a 1L tub of fruit yoghurt.
    This all but ruins my chances of seeing the 96 on the scale, but I have to keep at it all the same. One slip up needn't be a death knell on my plans, but I haven't weighed in as I don't wanna discourage myself. will weigh in on the 1st of July.

    Ate well enough today; two oranges at breakfast time, then for lunch a meal box from the local doner shop (doner meat with Greek salad and tabouli). Crushed half an hour on the treadmill then did 50 of the plank leg raises followed by a bicep circuit consisting of ez-bar curls, hammer curls and cable curls.

    Back to work tomorrow where I'll be doing some tough physical shit and eating the bodaciously healthy salad the chefs make me for lunch (lean beef, poached egg, avocado, mixed leaf and goat's cheese)...

    Fall off the wagon, get back on, repeat.
     
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  10. NSFW

    NSFW CHB 4 LIFE

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    Ended the month well. Just about kept on track before that but had a bit of illness which bombed me out for near a week. Got back in to things and had a couple of great weight sessions and good cardio. The main thing is my state of mind is in the right place to keep improving. I am going for small gains and to keep building at a steady pace. That is in my diet and in my physical activity. Found if I just go full diet I crash off in a bad way one or two times that it is a negative. If I just reduce items individually I can keep on track and replace them with a good alternative. I had however not realised just how much work was going to be needed.
     
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  11. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    Yeah, everyone is different, and the diet plan that works for one person mightn't be the best for another. Something I try to impress upon my "helpful" workmates every time they badger me with how to improve my diet. :lol: The best diet is the one that's sustainable... A "day off" your diet (other than planned ones that were hard earned) are way more detrimental to the cause than a skipped workout... it requires commitment 'round the clock.

    I had a bit of a backslide as told a few entries ago near the start of the month in which I got hammered and ate bad food for a week, but weirdly, it's put me in better form than ever. I've logged 19 workouts this month (pretty good when you factor an eight day disaster into it) and it my strong momentum for the past two weeks is purely due to me being desperate to "pull this month out of the fire"... It's a weird place for motivation to come from, and definitely not something I could ever plan, but I've been solid as a rock in my gym attendance and going from strength to strength on my diet...

    31/5/2017

    Morning weigh in: 97.3kgs (214.51lbs)


    So there are two workouts to report since my last entry, one before work yesterday and one pre weigh-in this morning. Yesterday consisted of nothing more than the treadmill workout, and this morning was the best I've done all month. 30 minute treadmill workout followed by 2 x 12 ez bar curls, 2 x 12 hammer curls, 2 x 12 inverted cable curls, 2 x 12 lat pull downs, 2 x 12 seated rows and 2 x 12 bent over dumbell rows. I also included the 50 plank leg raises.

    The bad news is I didn't hit my target of 96.anything by month's end, but my motivation is stronger than ever and I've been going from strength to strength on my diet. I'm also of the opinion that there isn't so much difference between finishing one month at your target weight and starting the next at said weight... so there's tomorrow to think about off a day of good eating and exercise as well.

    Just smashed down ten grilled chicken wings (not battered) and a small salad bowl of coleslaw and tabouli. I'll try my best to only eat very lightly at work tonight
     
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  12. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    4/6/2017

    Morning weigh in: 95kgs (209.44lbs)


    What a fucking weigh in! Absolutely chuffed with that, and going to indulge in some well earned comfort eating tonight as I watch the tennis.

    Unfortunately logged only one workout since the last entry, due to long arse shifts and unscheduled doubles. It just consisted of the treadmill workout and plank leg raises, but all week long my diet has been absolutely stellar. I had light breakfasts, ate absurdly healthy lunches (the usual salad the chefs at work make for me: mixed leaf, rare beef, poached egg, goat's cheese and avocado) and ate minimally at dinner time.
    I went a bit berserk on fruit this morning, bought an entire pineapple from the supermarket and ate it, before learning that there're about 100g of carbs in raw watermelon... but it isn't the worst of transgressions.

    About to eat some Thai curry with rice followed by a large tub of yoghurt, before tearing headlong into another stellar wek of diet and exercise!
     
  13. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    5/6/2017

    Ate very decadently last night and today as I watched the basketball but have logged another workout even if it was just the treadmill. Was dead keen to get a workout in but my day was sandwiched between the NBA finals and coverage of the French Open which started at 7pm... so I found myself in the gym at a time when it was shit and crowded.
    Crushed the 30 minute treadmill (at a point where I'm actually thinking about kicking it up a gear) and every part of the gym I needed to use after that had people and personal trainers in there. So I fucking legged it.
    The food cravings came back after a measly 24 hours of eating tasty food (food cravings...? Maybe I just wanted dinner like a normal person)... but held strong and had nothing more than some extremely low calorie miso soup.
    Having been so fucking well behaved last week, and because the French Open is only on two weeks a year (and better enjoyed with some chicken pad Thai) I really considered it, but reminded myself that fucking my diet wouldn't be worth it when I have a planned cheat day on the final on Sunday, and all else pales in comparison.
    Looking to log a substantial workout in the morning.
     
  14. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    6/6/2017

    No weigh in... Don't wanna. Ate like a dickhead on the weekend and don't wanna look at anything over 95kgs again. :lol: Provided I keep following the steps, shouldn't really qualify as denial.

    Put in a stellar day's eating, starting the day with two small tins of flavoured tuna, a few peanuts at mid morning then a salad for lunch. Had a small serving of squid for dinner with no fries or any other sides. Work was a typically physical day and managed to hit the gym for a good, solid session tonight. Did the half an hour on the treadmill followed by a shoulder-focused weights circuit consisting of 2x12 shoulder presses, 2x12 shoulder flyes and 2x12 cable shoulder rotations.
     
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  15. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    7/6/2017

    Morning weigh in: 95.8kgs (211.20lbs)


    Well, I'm happy with that. I was in a boiled down state of ketosis and dehydration, so after a thoroughly enjoyed day of bad eating on Sunday and some backup exercise since, I can live with what is basically a break-even weigh in, all things considered... especially since I was weighin in at 97 a week ago.
    Realistically, if I crack below 95kgs by Sunday cheat day, I'll be very happy to have put up an overall weight loss.
    I did however have a diet transgression this morning with a Bahn Mi... a staple of inner Western Sydney food, a Vietnamese pork and salad roll. Not a terrible lapse for anyone with a balanced diet, but strictly speaking, I shouldn't be eating carbs. Ate a late lunch just now consisting of grilled chicken wings and salad and did a minimum workout consisting of the half hour treadmill. Once again fucked out of the gym as it was crowded. Moreso for the lack of equipment available than anything.

    That's now four workouts in a row, the aim is for at least three more which would leave me one day off on either Friday or Saturday. There's really no reason why I shouldn't fit any exercise in tomorrow, but Friday and now Saturday I'll be pulling out double shifts.
    I'll definitely fit in a good session before I eat my body weight in pasta this Sunday.
     
  16. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    9/6/2017

    Morning weigh in: 95.4kgs (210.32lbs)


    Decent weigh in off a day without exercise. Very confident I'll crack below 95kgs by Sunday morning, which makes the week a win in terms of weight loss. I put in two days of stellar eating and physical work, and hit the gym tonight for a half hour treadmill workout. I'm really looking to get two more workouts in before the official cheat day weigh in, doubt I'll manage one before work tomorrow, so I guess I'll go for the workout after... I then have committed to a 6:30am start at work the following day (only a four hour shift though)... I'll definitely get the exercise done, but whether I can be at work that early, pull my shift then exercise before I screw up the weigh in by eating is another matter.
     
  17. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    14/6/2017

    Well, nothing ruins a workout regime like yet another 18+ hour shift, which I lamentably had to pull out on Saturday... the double whammy there was that it absolutely ruined me for Sunday physically, and my sleeping pattern for the ensuing two days of my Sunday/Monday weekend. So no exercise has happened until this afternoon.
    I did however enjoy my cheat days of bad eating gleefully free of any guilt. I got down to 95.4kgs before it all fucked out on me, but I can tell I've lost significant weight in the past month, so I'm not about to deprive myself of my well earned treats.
    Hammered a half hour treadmill run just now followed by the plank leg raises before having a doner box with salad and no bread.
     
  18. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    16/6/2017

    Morning weigh in: 95.8kgs (211.20lbs)


    So there're three workouts to report since my last entry.... backed up a late night finish on Wednesday the 14th with an early treadmill workout, did the same before work today, then, in an unprecedented move, had a second workout at night time due to finishing early on a Friday. The morning workout was just the half hour on the treadmill, which has always been my touchstone. Tonight I downed three pints and two stubbies while watching the rugby (off the back of a stellar eating day) before getting home and deciding I needed to make up for some lost time... after all the workouts I've missed for working long-arsed days, I decided to put one back in the back because fucking well finished early.
    The second workout was a 9 minute brisk rope routine followed by 2x12 ez bar curls, 2x12 hammer curls, 2x12 curl machine reps, 2x12 lat pull-downs, and 4x12 bent over seated rows.

    The plan now is to sleep for four hours and hit the gym again before work tomorrow, but we'll just see how that goes.
     
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  19. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    21/6/2017

    Well, the last thing I said on the previous entry was "we'll just see how that goes" in reference to a four hour sleep followed by an early treadmill workout, and the good news is I did it, weighing in afterward at a majestic 95.1kgs! The bad news is that is about the last thing that went right.

    That night (Saturday) I fucked around after work watching rugby again, but this time kicked on until midnight necking pints, and staggered into McDonald's on the way home... This is the first thing I'd consider a proper "slip-up" this month, so it's not all bad, although I didn't exercise again until this morning and am not keen on weighing in until after tomorrow's morning cardio.

    I will say that I can see that I've obviously lost weight over the course of the last six weeks, and I'm not keen to punish myself too much about occasionally eating something that I might actually enjoy, but in future I'll try to save it for times when I'm sober so the whole process isn't lost in a useless drunken haze.

    The workout today was solid, consisting of a half hour on the treadmill followed by my usual back/biceps circuit: 2x12 ez bar curls, 2x12 hammer curls, 2x12 cable curls, 2x12 lat pull downs, 2x12 seated rows and 2x12 bent over dumbell rows. Just ate a doner box with salad without the flat bread, and off to do an unscheduled shift at work from 4-11pm.

    Aiming to get in 4-5 hours sleep and hit the gym before work tomorrow for cardio.
     
  20. RappingKungFuToaster

    RappingKungFuToaster Think unsexy thoughts...!

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    22/6/2017

    Still no morning weigh in... still scared of the scales. :lol: Started the day with three scrambled eggs and two cans of flavoured tuna, which is a protein loaded, carb free breakfast, but shit went a wee bit pear shaped after that... I slammed down two bags of peanuts at work, before eating two candy bars that got given to me by a customer... my lunch consisted of two pieces of fried fish.
    Some seriously dicey eating there, followed by three pints of low carb beer after work.
    This is some old school wheels-falling-off behaviour. There are two ways to look at this one, the first of which is that I stumbled a few hurdles today, but he second of which is that I didn't quit the race like I have so many times at this point in the past.
    Got into the gym late and tried to hit the treadmill only to find my balance was affected by the beer, so I cracked out a solid weight circuit that made my muscles hurt. 2x12 shoulder presses, 2x12 dumbell front raises, 2x12 lat shoulder raises, 2x12 smith press, 2x12 dumbell bench press, 2x12 dumbell flye... the form was terrible, but the effort was real and as stated above, my muscles have registered a good burn... it's weirdly vindicating to feel that after stuffing my system with awesome sweets earlier.
    I might weigh in after the weekend but not sure yet. Need eight more workouts on the month to match my efforts from May.
     
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