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  1. #1
    Member InvictusHealth's Avatar
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    Brian's "Invictus Health" Log

    Hey guys im taking the plunge and making a log, the main reason behind this is motivation and making sure i stick to my regime.

    a little about me.......i work as a personal trainer in the UK, my current goals are to cut as much fat as possible in the next 30days (holiday booked). After that? well that will depend on how much i eat whilst away haha.
    Towards the back end of 2011 i got hospitalised with a thing called rhabdomyolysis, i had to take 11 weeks out from all physical activity(longest 11 weeks ever! lol). im also type 1 diabetic and i only have 1 kidney.

    [IMG][URL=http://imageshack.us/photo/my-images/411/photoqg.jpg/][/URL][/IMG]

    This picture was taken on the 1st of january 2012, this was at the end of my 11 weeks, and i was just about to start off exercising again.

    [IMG][URL=http://imageshack.us/photo/my-images/843/photo1pzq.jpg/][/URL][/IMG]

    This picture was taken on the 1st of may 2012, 5 months after i started exercising again.

  2. #2
    Member InvictusHealth's Avatar
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    this is my most recent picture which was taken on the 1st of july 2012

    [IMG][URL=http://imageshack.us/photo/my-images/580/photo2vwx.jpg/][/URL][/IMG]

    so the goal at the moment is to lose as much bodyfat as possible before the 15th of august.

    current relevent stats
    weight 84kg
    Body fat 12%
    hips 75.9cm
    waist 74.5cm

    This is my current training programme
    [URL="http://www.jefit.com/routines/workout-routine-database.php?id=14624"]http://www.jefit.com/routines/workout-routine-database.php?id=14624[/URL]

  3. #3
    Member InvictusHealth's Avatar
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    diet

    im on a slight carb cycle diet at the moment which i find to be working great. heres a rundown.......

    Monday, wednesday and friday i will consume 140g of carbs which is considerd a low carb intake but this is actually my high carb day.

    6am - BCAA

    8am - 200g of grapefruit and 3 boiled eggs

    11am - 1 chicken breast, 1 boiled egg, mixed salad

    1:30pm - Pre workout drink (hemavol by iforce nutrition) + BCAA with added Beta Alanine

    2pm - Train

    4pm - BCAA + Glutamine

    5pm - 300g sweet potato, 6 egg whites, 1 tin of tuna

    7pm - 100g oats, 2 scoops of protein

    9pm - Optimum Nutrition casein shake


    Tuesday, Thursday, Sunday are my almost zero carb days

    6am - BCAA

    8am - 200g grapfruit, 3 boiled eggs

    11am- Chicken breast, 1 boiled egg, broccoli and spinach

    2:30pm - 6 eggs in an omelette and 1 tin of tuna

    5pm - 1 large fresh cod fillet, broccoli and spinach

    7pm - 4 egg whites scrambled

    9pm - ON casien shake

    Saturday will be the same as my low carb day except this is the day i have my refeed/cheat meal so my 5pm meal will be replaced normally by chicken breast in pita breads with nando's sauce, rice and sweetcorn - i dont like calling them cheat meals as i still make sure they are nutritious, its just something to break the monotony of diet and something to look forward to.

  4. #4
    I Am JEFIT Legend Deviation's Avatar
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    Bounced back nicely. Welcome!
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  5. #5
    Member InvictusHealth's Avatar
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    Thanks, i have been reading through your log. its really good, it made me want to do one of my own

  6. #6
    Member InvictusHealth's Avatar
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    so last night was my sort of rest day......tuesday and thursday i do a light workout on my weaker bodyparts, last night was triceps

    Overhead Tricep bar extensions - (w/u)15x30lb, 8x55lb,8x55lb,8x55lb
    Tricep kick backs 10x17lb,10x17lb,10x17lb
    Rope push downs - completed these fst-7 style so 7 sets of 12 @33lbs

    Felt full of energy at the end of the session so i finished it off with close grip press ups till failure and then 20 mins slow paced cardio

  7. #7
    Member InvictusHealth's Avatar
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    supplements

    These are the current supplements im using at the moment

    Chain'd out BCAA's by ALR industries - i have these upon waking,then sip inbetween meals and while working out.

    Generic multi vitamin - i take this with my first solid meal

    Thermolean - a stimulant based fat loss aid, i take 1 with my first meal and 2 before training.
    Thermolean contains:
    Citrus Aurantium
    green tea extract
    Caffeine
    L-tyrosine
    L-theanine
    Raspberry ketones
    Cayenne Pepper
    Bioperine
    Chromium

    Thermolean stimulant free - i take 6 of these spread out through the day ending with 2 before bed.
    these contain:
    L-carnitnine
    TTA
    Green tea (caffeine free)
    Vitamin B5
    vitamin B12
    Biotin
    Bioperine

    CLA - i take these again spread out through the day

    Hemavol pre workout by Iforce Nutrition - i love this stuff, the pumps are so intense and fatigue while working out is greatly reduced. very big supporter of Iforce nutrition, always noticed a difference when using their products.

    Beta alanine - i add this to my pre workout drink, again helps with the pumps and fatigue and i really love the tingle haha

    i aso take Cycle assist twice a day - im not on any kind of cycle but i like to use this for general well being.
    it contains:
    N-Acetyl-l-Cysteine
    Milk Thistle
    Pantothenic Acid
    Hawthorn Berry
    Vitamin B-6
    Saw Palmetto Extract
    Celery Seed Extract
    Grape Seed Extract
    Policosanol
    Zinc Gluconate

  8. #8
    Moderator OptikaNET's Avatar
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    Wow! Do you have shares in the company?

    Kind Regards
    Dave

  9. #9
    Member InvictusHealth's Avatar
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    Unfortunately no haha, I'm only taking the hemavol by iforce nutrition at the moment but have used other supps of theirs before

  10. #10
    Member InvictusHealth's Avatar
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    hey guys sorry for not updating over the weekend i have been swamped!

    ill start back on my friday session, my pull day. had such a good session! strength, drive and aggression were through the roof.

    Before i got ill i was deadlifting 264lbs with a belt and hooks for 6 reps (which i was happy about) but i smashed that today

    Deadlifts 176lbx15, 264lbx8, 275lbx8, 286lbx8 - all sets without a belt and without hooks or straps. was very pleased with this expecially as im dieting down.

    Widegrip Pull down - 165lbx10,176lbx8,176lbx8
    cable seated row - 121lbx15,132lbx15,132lbx15
    DB shrugs - 57lbx15,57lbx15,57lbx15
    BB curl - 33lbx15,66lbx8,66lbx8,66lbx8
    incline DB curl - 40lbx10,40lbx10,40lbx10
    single arm curl over bench - 26lbx15,26lbx15,26lbx15

    Over all a very good session for me, the first set of each back exercise felt so easy, love it when they go like this!

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