@Alex: The way it works is that I'm resting 1 min inbetween each set and then at the end of a cycle take 2 mins rest and repeat. I'm doing it 4 times. It really is brutal.

This morning was my 4th time doing the new circuit routine and I'm really starting to love it. If I can nail the diet I know I can get to where I want to be. I was hoping you guys could help... What can I do in my off days instead of High Intensity cardio? I mean, the circuit is pretty brutal and I don't think I'd be able to train at a high intensity 5 days a week. Should I just rest on my off days? Some active recovery perhaps?

Some new comparsion numbers...

Squats 60kg 10 10 10 10
Pull Ups body 10 7 5 4
Deadlifts 82.5kg 10 10 6 6
Tricep Dips +2.5kg 10 10 10 8

Last Mondays Numbers:

Sparky wrote:
Squats 50kg 10 10 10
Pull Ups body 10 3 3
Deadlifts 80kg 10 6 5
Tricep Dips body 10 8 8

No harm in resting, you don't want to burn yourself out. Anyway with the metabolic effect of all the hiit your doing you will still be burning a higher amount of cals.

Cheers CDC. I'll try and keep the diet spot on and see what happens. If all else, i'll go for a light swim if i'm tempted.

After 48hours and a full rest day in between that, with some good food to boot, the workout was again brutal. It felt harder than it should have but again, I don't think that'll ever change. Thankfully I've 2 days off now as my next workout is for Saturday morning. As a usual Wednesday the Rowing girls were there I really should hit on them sometime you know...

Squats 62.5kg 10 10 10 10
Pull Ups body 10 7 5 3
Deadlifts 82.5kg 10 10 8 8
Tricep Dips +2.5kg 10 10 9 9

While my Deads and Squats went up I'm disappointed with my pull ups and dips. I've seemed to lose some strength there but I'll come to a better conclusion over the next week I suppose. Yesterdays diet was something along the lines of:

Chicken and beans + Pear
Chicken and beans + Orange
Whey Shake + Pear
2 chicken fajitas

The days total calories came to less than 2000 I'm pretty sure. I know the diet is a bit off and not perfect, but I'll be cleaning that up more over the next few days when I get my salad on the go. Today I had left over fajitas for breakfast and a pear, I'm pretty sure lunch will be the same. After than, Carbs can get out the window for while until saturday. Maybe a bowl of porridge at most.

I found when I was using this diet that once you get a routine going on your diet it gets a lot easier.

@CdV How did you have the energy to do strenuous workouts. I know the body adapts but I was always told that a low carb diet isn't great from high intensity stuff.

I never found I had any energy issues actually. Don't get me wrong but I definitely get higher quality work outs now because I am carb cycling.
Maybe try using some stims like green tea or l-tyrosine. The tyrosine gives an effect of amazing focus!

It's not so much energy as I feel like a broken man sometimes! I'll keep hammering away sure and see what happens. If my weight is down this week then I see no reason to drop the carbs too low. With that said, I'm definitely not eatting more than I should. That's for sure...

Hey guys,

I was hoping I could get your advice/help... I've been going through my new circuit workout this being the second week. It's a great workout and I enjoy it. The problem is I think I've got the the point where I've overtrained. I haven't taken time of in about 3 months and I know it may not seem alot to most of you but if you combine that with no doubt shit nutrition it does catch up. The gym sessions are starting to become harder than ever, and not in a good way. In a way that I feel I'm losing strength, everything just takes so much more effort, niggling injuries are starting to appear, appetite is down and I feel much more tired throughout the day. There's times where I've even taken 2 days rest inbetween workouts and ate more carbs than usual and still can't get the energy of my usual standard.

Most days of the week for the past few months I've been eating little carbs and to be honest, probably too low below my maintenance (which could also be a factor in little weight lost... as well as the shitty diet I've already admitted to). It was exacerbated by this new circuit workout where I couldn't rest til I had the energy to push the weights again. It really takes it's toal. I was wondering if carb cycling would be the way forward? I really enjoy this circuit style workout so I'm going to keep it up because it kicks my ass something shockin!

I guess what I'm trying to say is that I'm going to take the rest of the week off with light cardio followed by sauna/hot shower combo for some active recovery. I was hopin you guys could make suggestions, mabye kick start me on my way come monday again, hopefully a new man. Is carb cycling the way forward?

With your current diet you say you're too far below your maintenance. Do you cycle this at all? I.e. the day before legs eat a shitload compare to normal, like %150 normal intake, perhaps 200?

Whats your sleep like?

I like the way we're talking on MSN at the same time!

Like I said, I haven't been eating many carbs at all during the week. I usually would've just ate them at weekends so carb cycling would be a new thing for me. Usually get the solid 8-9 hours too though last night involved the Dark Knight so was a 7 hour affair

Cycle the diet? Well I would've ate a hell of alot more at weekends, that's for sure... but no, it wouldn't have been anything calculated to precision before.

I don't think the carb levels being low will be affecting your recovery so long as you are eating enough protein and good fats as the anabolic diet says. If you are feeling overtrained then take a week or so off but keep the carbs low.

Cheers Coop I'll try and get more good oils in. Speaking of which, as fish is out the window as I just can't hack it, anyone care to recommend a good omega3 oil stockist?

Also, is this site any good for coconut oil?
http://www.coconoil.co.uk/buy/index.html?gclid=CN2509-M8Z0CFWlr4wodTwhVMA

Why is fish out the window? I bet you've tried bugger all varieties, why not go down to st Georges market and get some fresh stuff at the weekend?

I told you alimentnutrition do great liquid fish oils and coconut oil, whats wrong with theirs? And no the fish oil doesnt taste like fish, just like oranges.

How many times do I have to tell you Nicky about my dislike for fish!? We even had a conversation about it yesterday. Me + Fish... Do not get on. I can't stomach the stuff that easy. It's once in a blue moon material at best. St. George's Market will smell like fish, I can't say it appeals to me. I know you love your fish and can eat it for breakfast. I however, don't!

Oh, and I didn't actually reaslise they did coconut oil, thought you just meant omega3s yesterday. Cheers