GVT week 1 update

I'm going to have to make this a quick update, I'm really busy in work this week, so apologies for the brevity of this entry. So, last week I joined Weight Watchers to shed those few last pounds of fat, I want to be super lean for summer!.......... Only joking lol would've been funny though wouldn't it ha ha...

Seriously now, I had what can only be described as an emotional week in the gym last week. German volume training is HARD, but my God do I feel good for it. This could be down to a few reasons though. Firstly I upped my kcals by 100 a day last week so I was on about 1800 on non-training days and 2000 on training days using a 50:35:15 split between carbohydrates, protein and fat. I'm still on this split, but I often change it for a high fat low carb day if I over do it on the carbs or if can't make the gym for a couple of days; I keep my calories the same, just change my fuel source. This week I'm up to about 2000 rest and 2200 training (2300 if I do cardio as well); I'm feeling pretty damn good on theses calories. I may have found my magic numbers :D - I will monitor my fat levels and adjust accordingly if need be.

Here is a picture diary of all my food for the day broken down into meals and all the micro-nutrients, bringing me up to about 2200 cals give or take.


Break-fast 12:30 pm

Meal 1

Jacket potato
Chicken breast
Bacon
Low fat Mayo
Chili flakes
Choc chip rice cake
calories 498   Carbs 55g Fat 9g Protein 49

Meal 2 

Wholemeal pitta
Half tin of tuna
Chilli flakes
Low fat mayo
Choc chip rice cake  (on a non training day only)
Half a tub of cottage cheese 250g
Tinned pineapple 2 rings

Calories 339 Carbs 32g Fat 2g Protein 35g


Meal 3 (non training day )

Greek yoghurt 250g
Banana 100g
Frozen blue berries 50-100g
I may add a scoop of protein as well

Calories 367 Carbs 47g Fat 2g Protein 42g (with protein powder -this meal still gives 20g of protein without powder though)

Meal 4

Salmon  140g
Boiled potato 150g
Cottage cheese half a tub (150g)
Tomato (1 or 2)

Calories 532 Carbs 45g Fat 14g Protein 45g

I may have a small piece of 85% cocoa dark chocolate as a little treat , but only If i've been a good boy.

On training days delete meal 3 and add pre/post workout
Pre
All in one protein and carbs shake 100g (I'm using USN at the moment because I got it free, its nice though)
Post
Two scoops of whey protein (I'm using Reflex at the moment)
Two Pop Tarts - I'm using Kellogg's at the moment ;)

Calories 953 Carbs 129g  Fat 13g Protein 79g


Last meal of the day consumed by 20:30 so it's in the 8 hour window and then the 16 hour fast starts again.


Body weight static holds progress 

Tuck planche and L sit (with the view to go from the L sit into a tuck planche in one fluid movement )

I wish I could've padded this out with a vlog too but every time I record one I watch it back and then delete it lol!

Barbell Benny

-|||----|||-