Day 5

Refeed day whoop de whoop de fucking WHOOP!!

SUPPS
Pre-workout
Amino drink (containing BCAAs, caffeine, Taurine and a bunch of useless shit)
MusclePharm Assault (had a scoop left so thought I’d swallee it)
Glutamine ± 5g
Creatine ± 5g
BCAA ± 5g
HMB (new one for me as just got from the UK) ± 2g
Arginine EE ± 2g
Post workout
MusclePharm Combat Powder - Scoop
Glutamine ± 5g
Creatine ± 5g

Throughout day (randomly when I remember but usually around meals)
Fish Oil x 20g (±1g for every % bodyfat)
Multivit
Antioxidants
± 5/10g vitamin C

TORTURE TIME
AM
As planned, today was a heavy workout to take advantage of the refeed day. I had originally planned on going in the night but with being busy in work and trying to train each night, time with the fambo has been just marginally more than fuck all. So tonight I’m having a night in with the missus. Anyways, got up at 5:45am, walked into the bathroom door (seriously, it’s made of fucking glass! This is the 3rd time I’ve done it but the 1st time sober). I gets myself ready and taxis to the gym (yes ‘taxis’, just like an airplane as after downing all the supps mentioned above, I will be ‘taking off’). Walks in and half a dozen dudes are in there, everybody turns and looks at the white dude (par for the course here). Anyway, nobody is using MY rack so I am good to go. I’m looking forward to the workout but unsurprisingly I don’t feel as fresh or as strong as Monday (when I hadn’t trained for a week and had eaten like a beast the day before). So the workout went a little something like this:

Back Squat
130kg x 5 – I’d like to call this a PB but unless the form is perfect I won’t claim it. In reality a few of the reps were a few inches shy of full depth. Will try again next week, if don’t get next week I’ll put it down to the calorie deficit and bring it back to 125kg and just maintain till I am ass-to-grass squatting at that weight
110kg x 7 – better
90kg x 9 – felt good, ass to grass

Barbell Deadlift
130kg x 4 – warm-up
166kg x 2 – ignored the noise in my head (that tells me I have F.A chance of making this after being on a low-carb 1000-1250 calorie deficit for 4 days) and still attempted it but it was a dreadful effort.
160kg x 4 – dropped the baby plates from either end but in hindsight it was still too much, head is going back to old ways and beginning to head up my rectum again. Need to pull it back, wipe off the shit and concentrate on ‘maintaining’ not necessarily gaining.
130kg x 7 – more like it

Barbell Shrugs 
100kg x 4
130kg x 6 - with straps
100kg x12 - with straps

Workout felt pretty tough as mentioned earlier plus it didn’t help that I was in a local gym with bathroom facilities somewhat less salubrious than I’m accustomed to (don’t get me wrong I’m no snob but these are nasty). I had things ‘going on’ which weren’t helping my focus at all. Last night I had broken the low-carb regime and anybody that has done a low-carb, high protein diet will know that things don’t always happen like they should………..capiche? (let’s just say the opportunity to drop the kids off at the pool doesn’t come round as often). Anyway, re-introducing carbs and ingesting enough caffeine to make a hippopotamus do the samba can be a recipe for disaster unless near a decent toilet. Anyway, false alarm as I survived and things calmed down.

BTW anybody that tries to tell me I shouldn’t be using straps can go and fuck off onto a busy road. Without the straps I’d maybe manage 100kg unless I had a mixed grip which would not be a good thing to do unless I want traps less symmetrical than Esmerelda’s fucking boyfriend. So the straps go on. Anyway, grip is normally a bit fried after deads.

Didn’t touch my calves as I’ve been interval sprinting for the last 3 days

PM
Lifting the remote control just high enough to get a line of sight with the sensor (no supps)


FEASTING!
Refeed today which I enjoyed rather a fucking lot! Hopefully leptin levels have been reset nicely after today. No fasting today as I had 3200 cals to get through and was breaking my ‘fast’ after the gym around 7:15pm. Below is my food for the day but in summary
Breakfast (PWO) 
Scoop whey
1.5 tubes fruit pastilles (nyom)
Breakfast the Sequel 
Big Wholewheat Bread Bloomer filled chocker block with ham
Lunch
Chicken Fried Rice
Dinner
Chicken salad (just leaves with  zero everything dressing)
½ whole cheesecake with ice cream wawaweewah.
Snacks
Protein Bar
Jackfruit

Yes, you read that right half a whole cheesecake with banging macros! My own creation which I’ve started to perfect, Fanny Craddock has sweet F.A on me.

NYOM!!!!!

Macros to die for