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AVERAGE to SAVAGE


OnlyHuman

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Time to shed some fat (I need to shed quite a bit actually *wacko*.)

Sitting around 80 kg as of this morning on a near empty stomack (two cups of coffee).

Unsure of my current body fat %, but I would say it is close to 17% by my estimates, but could be a bit higher... I'm a fatty for sure *bad*

 

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Thanks guys...

Training: No

BW: 80.2kg

Food:

(1) Home made chicken soup with chicken breast(s) and plenty of veges, no carbs really. Plus 40 grams of protein from casein source.

(2) 300 grams of beef + veges as stir-fry

(3) Still to come a double casein protein shake with 2 pices of toast and jam. 

 

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W1 D1

 

BW: 79.3

 

7 AM

Squats ss with GHR 

 

120 x 5 (set 1 paused) / BW + 5 x 6

120 x 5 / BW + 5 x 6 

120 x 5 / BW + 5 x 6

120 x 5 / BW + 5 x 6

 

 

Hack squats ss with Seated hamstring curls

 

50 x 12 / 45 x 8

50 x 12 / 45 x 8

 

Seated calf raises ss with Standing calf raises 3 x 12 - 15 each.

 

 

 

1 PM 

 

Supramax BP holds 

135 x 8 sec

140 x 8 sec

140 x 8 sec

 

1/2 bench press

 

110 x 3

110 x 3

110 x 3

 

Dips 

BW + 25 x 6

BW + 25 x 6

BW + 25 x 6

BW + 25 x 6

 

Cable cross overs 

3 x 12 - 15 reps 

 

Food

6:30am 1 serving of casein

11am 1 serving of casein

2pm Chicken soup (300gr chicken) 1 can creamed rice, dates

6pm Beef(150gr) stir fry, 1 rice crispy. 1/2 protein bar

10 pm Chicken soup (300 gr chicken), potato wedges, 1 table spoon of cod liver oil, Vitamin c, creatine

 

Approximetly

Protein 270

Carbs 290

Fat 55 ish ...

Total cals: 2735

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W1 D3

BW: 78.9

Training 

AM

 

Chest supported BB row ss with clap push ups (triples)

4 x 6 @ 70

3 x 8 @ 50

1 arm DB rows 

40 x 10

45 x 10 x 2

Double D handle lat pulldown 3 x 10 - 12

Straight arm lat pull down 3 x 10 - 12

DB 3 positional side raises 10 minutes as many reps as posible

BB curls 10 minutes as many reps as posible

Shrugs 3 x 10 

 

 

 

PM 

Chest supported BB rows 3 x 10 @ 50

Close grip lat pull downs 3 x 10 - 12

DB shrugs 2 x 10 12

Accross the body hammer curls 3 x 8 - 10 

 

 

Food:

 

10:30 BCAA

12:30 Beef (300 gr) rice, some dates, a double casein shake

7:30 Chicken (350 gr) soup with veges, potato, 1 banana, 1 rice crispy, 1 serving of casein

9:30 Beef (300 gr) 3 piece of toasts, 10gr creatine, 1 tsp of codliver oil, 1 serving of casein

 

 

Protein 340

Carb 275

Fat 60

Total cals....  Approximetly 3000  

 

 

 

 

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W1 D4 (yesterday)

BW 79.3

No gym.

Food come to about:

Protein 250

Carbs 125

F 70 

 

Total around 1700 cals.

Carbs stacked up a bit faster than I tought, but I am happy with overal calorie intake.

 

W1 D5

BW 78.7

 

Training was a bit of mish mash due to doing a group session with the lads.

 

Squats worked up to 120 x 3

Deadlift worked up to 160 x 5

Bench 100 x 2s x 3r paused than 3 x 6 (bottom halfs)

 

Cable cross over  ssw Prone leg curls

4 x 10 - 12 / 4 x 8

 

Clean pulls ssw Dips

130 x 5 x 3r / BW + 35 x 5 x 3r

 

Seated calf raises ssw Standing calf raises

3 x 10 - 12 each

 

Ok session. Feeling weak on squats (it has been an ongoing issue for some time)  but the rest was ok.

 

Food:

 

8:00 Double casein mixed with a long black *man_in_love*

12:30 Chicken (500) soup with plenty of fiberous veges. 4 pieces of toast. 1 can of creamed rice, double casein shake, 10 gr creatine, cod liver oil.

5:30 350 beef, rice, yoghurt, vitamin c

Still to come later on tonight roughly at 11PM Milk and casein, yoghurt and raisins, 2 pieces of toast with some jam. 

 

 

Aiming for about 2700 cals today in a distribution of something like this:

 

Protein 260 

Carbs 270

Fat 50 

 

 

Happy with how things ticking along so far. It is actually my 3 rd week of "diet" the first two was all about cleaning my food choices up and get some structured eating plan together. This week is the first one to actually monitor cals and subsequent weight, tape mesurment, BF% changes. Significant change in weight this week and I don't think any of it is water weight. I am pretty sure I would have dropped that early on in the past two weeks so I better keep an eye on that. Aiming to make changes nice and "slowly" at a steady rate. 

 

I haven't done any cardio this week. I don't plan on doing any next week. I'll will adjust if needed. 

 

 

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W1 D6 

BW 78.6 I was expecting to be heavier than yesterday after a high calorie / high carb day. This is a bit to fast of a weight drop. I might bring in an other 300 cals on training days to slow it down. Weighing in with a difference of one kilo (over the last 3 days) form last saturday. *help* keeping an eye on this. I might have to get a tub of low fat ice cream/frozen yogurt or something... 

Training 

 

Chins @ BW 10 - 8 - 6

Chest supported BB rows

60 x 2s x 8

70 x 8

50 x 2s x 10

 

1 Arm DB rows 3 x 10 @ 45

Straight arm lat-pull downs 4 x 10 - 12

DB side and rear raises 7 x 10 - 12 

DB off-set curls 3 x 10 

DB hammer curls 3 x 10

 

Belive it or not I am happy with the chins. While 10 or so at BW is pretty pathetic *acute* I have only been able to do them pain free in the last 6 weeks or so. Started out with being able to do a single than I had this grinding sensation/pain in my shoulder. I suspect the humerus was translating upwards in the glenoid fossa during the movement pinching on my supraspinatus. A stink situation because overtime this can eat away the supraspinatus tendon, resulting in a tear. Over the weeks I have been able to add one extra rep here and there without the pain. Thus pretty happy. 

 

Those who read my old log know that I always strugle remaining consistant with direct arm related work *unknw* I hope to be able to stay motivated enough to stick to it, make a habbit of it and maybe even develop a likeing for it. 

Eats:

9:00 1/2 casein + 1 serving of BCAA

12:30 Chicken (300gr) as soup with lots of greens, potato wedges, a double casein shake,  some fish oil, 10gr of creatine 

4:30 3 whole eggs 4 whites, 4 toasts (one with jam), dates, 2 scoop of casein

One more meal to come later on (around 9 or so) thinking of 200gr of chicken, a can of creamed rice, 1 scoop of casein and some dates or rice crispies. 1 teaspoon of cod liver oil. 

 

Aiming to hit about 

2800 - 2900 cals

Protein ~ 290

Carbs ~ 320

Fat ~ 50 - 60

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Are you cycling calories deliberately or just winging it everyday to an approximate figure?

I'm cycling it. On training days I aim to get around 2700, while on off days 1700 only. 

I get my body fat checked in 8 days or so and make adjustments depending on the outcome of that. If the body weight keeps dropping in the next few days may add an extra 300 on training days.  

I am open to suggestions ideas ... feel free to chime in peeps. 

 

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Week 1 Day 7 (yesterday) 

No training.

Food:

12:00 Chicken (350gr) soup with lots of fiberous veges, cod liver oil, vitamin - c.

4:00 Chicken (350gr) soup just as above, 2 pieces of toast, double casein shake, creatine.

10:00 Casein, banana, rice crispies, frozen yogurt

 

Total of (approx) 2000 cals 

Protein 260

Carbs 140 

Fat 50 

 

 

Week 2   Day 1

BW 79 

 

Squats 

120 x 6

120 x 6

120 x 6

120 x 8

 

GHR 

2 x 8r @ BW+5

2 x 8r @ BW 

 

Hack squats ssw Seated leg curls

3 x 10 / 3 x 8r

 

Bench worked up to 3 @ 105

Low incline DB 2 x 10 

Cable cross overs 3 x 15 

 

Seated calf raises ssw Standing ones 

3 x 15 - 20 each

 

1/2 hour of stretching and mobility work. 

 

Weekly average BW 78.9 so down one kg. Not to alarmed at this stage but I will correlate this number with this week's weight loss and average BW and BF % measure. I am aiming to drop about 0.5-6 kg this week (fat weight obviously).

 

Foods:

8:00  Casein

12:00 350 gr of beef, 1 can of creamed rice, dates

4:30 (Still to come...) 350 gr of beef, one can of creamed rice, 1 casein

10:00 (Still to come) 300 gr chicken (as soup once again... loving it!), 1 casein, 1 table spoon of cod liver oil... and what ever carbs I need (frozen yogurth?) to hit around 2700-2800 cals

 

edited due to spelling mistake ...

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Week 2 Day 2

BW 78.8

No training

 

Food:

3:00 (still to come) Size 20 skinless chicken, 2 pieces of toast

9:30 (still to come) Double casein, 2 pieces of toast with jam, 1 tea spoon of cod liver oil, creatine, vitamin c

 

Size 20 chicken was for sale at my local supermarket YUSSS! Skinned it, seasoned it, wrapped it in an oven bag.... it is baking as I write this... yum... staright to my biceps *lol*

post-92688-14166838222981_thumb.jpg

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If the body weight keeps dropping in the next few days may add an extra 300 on training days.  

I am open to suggestions ideas ... feel free to chime in peeps. 

Where are you planning on adding the extra cals?

Initially I was planning to add it to my training days. After pondering about it for some time I am not so sure. 

I calculated my daily calorie needs based on the Harris_benedict calculation but only used 1.3 as my activity level multyplier. I am not extreemly active during the way ( I am a student) so no heavy physical activity just walking around and some clinical work type stuff. I will just see how this week goes weight drop wise, and I adjust it up as needed. 

Any toughts?

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Week 2 Day 3

 

BW 79.1

 

Training AM:

 

Bench ssw Chins

100x4 - 95 x 6 - 90 x 8 / BW x 8 - 6 - 6 

 

Incline DB press ssw Chest supported row

3 x 8 @ 34 / 60 x 8 - 70 x 8 - 75 x 6

 

Cable cross over ssw 1 arm DB rows

3 x 15-20 / 3 x 10r

 

Incline DB curl ssw Band pull aparts

3 sets of each...

 

Reverse EZ bar curls 3 sets of 10 

 

 

PM:

 

Incline BP ssw DB shrugs 

3 x 8 @ 80 / 3 x 12 @ 50s

 

Cable cross over ssw Straight arm lat pull downs 

3 x 12 - 15 each 

 

 

 

 

Foods so far:

 

8:30 1 serving of casein

12:00 600 gr of lean beef, 4 slice of bread, 1  rice cerial bar 

7:30 Double serving of casein with some low fat yogurth, some raisins, potato wedges, creatine and Vit-C

10:00 STILL TO COME Chicken (300 gr) soup with lots of greens, 1 cod liver oil ... I calculate macros and calories.... depending on those numbers I may add some carbs to this meal.

 

 

Happy with my body weight numbers over the last few days. Won't alter plan much, BW seems to stabalised. I noticed some positive changes in body comp, happy so far. 

 

 

The 10 pm chicken soup dose.... straight to my biceps!

post-92688-14166838248611_thumb.jpg

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Week 2 Day 4 (Yesterday...)

BW 79.3

No training.

Food - I ended up having between 1600 - 1700 cals. (High protein, low carb-ish around 60-70 grams, not much fat either.)

 

 

 

 

Day 5 Today....

BW: 78.7

 

Training:

Deadlifts worked up to 170 x 4

Stiff leg deadlift 80 x 10 x 3s

Prone leg curls Stack x 8 x 3s

BB shrugs 120 x 12 x 2s

DB farmers walk 50s

Hammer chest supported row 75 x 10 x 2s, 75 x 8 than drop to 50 x 10r

Straight arm lat pull downs 4 x 10 - 12

Various band pull aparts for a total of 100 reps

Standing calf raises 3 x 20

Seated 3 x 10

 

 

Session was pretty good. I'll try 170 x 5 on the deads next week. Not fussed about it much tho... dieting. 

 

 

Eats: 

8:30 BCAA (15grams)

13:00 400 grams of lean beef, 1 serving of casein, 3 slices of bread.

18:00 (still to come) 2 scoops of casein, fish oil, 1 can of creamed rice

22:00 (still to come) Chicken soup (300 grams of chicken) with greens, creatine, 2 pieces of toasts, some dates.... maybe some yogurth.  

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Week 2 Day 6 (yesterday)

 

BW 78.8

 

Training

 

Chest supported BB row 3 x 8 -10 @ 50

EZ bar curls 3 x 10

Incline off-set DB curls 4 x 10

Concentaration curls 2 x 10 

Accross the body DB hammer curls 3 x 10

3 position shoulder raises for 8 minutes AMRAP

 

 

Food:

 

8:00 Casein

12:00 Double casein, 1 cqan creamed rice, figs, 1 cerial bar

4:00 Chicken (350g) soup with lots of greens. 3 pieces of toasts, protein bar

8:00 Butter chicken with naan, ginger beer *blush* (I weighed in at 79.6 this morning, takeaway bloat lol) 

10:00 Yogurth, 2 pieces of toast with jam, figs, dates 

 

I don't think I lost much body weight this week, but body composition seems to be better. I may reduce calories on non training days a bit. 

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Just a quick update.

Made some reasonable progress on the body composition front, lost some weight but nothing major ... from the top of my head perhaps half a kilo or so. I would need to look at the numbers closely to be certain...

Eating been very good, but I need to structure my training routine a bit better so I will put some time aside for that and make some adjustments. 

Haven't done any serious cardio yet apart some 30 m sprints on one of my leg days... just because I was running out of time and needed to smash my hamstrings etc

I be back logging food and training sessions as soon as handed in these evil assigments ...

post-92688-14166838317879_thumb.jpg

post-92688-14166838319417_thumb.jpg

post-92688-14166838320895_thumb.jpg

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Finally, handed in my assigments. They gave us an other two straight away *aggressive* fuark ...

 

Monday

BW: 78.9

Training:

Incline BP 

85 x 6

80 x 8

 

BP with pause 82.5 x 7 x 5s

Chest supported rows 4 sets of 10

Straight arm latt pull downs 3 sets of 10

Cable flies 3 x 10 - 15 reps

Incline off set curls 3 x 8 - 10 

DB raises - light 

 

Good session. had plenty of energy despite not quite getting enough sleep.

Started on new training structure. Better this way, not so unorganized/spontaneous. 

 

 

Food:

 

7:00 1xcasein

13:00 Chicken (300gr) soup with greens, 2xtoast, Coco pops with milk

16:00 Protein bar, 2xcasein 

22:00 2xchiken breast and potato wedges, cod liver oil, vitamin c, creatine

 

Tuesday

BW: 79.1 (in track pants)

13:00 Beef + vegetables, 2 x casein

18:00 Beef + vegetables

22:00 2 x casein, some toasts and 1 rice cerial bar

 

Got some BF measurements done. dropped BF, preserved muscle.

I will train some lowerbody soon, will log it tonight.... 

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Week 4 Day 3

 

BW: 78.1 (in shorts)

 

Deadlift worked up to 150 x 10 @ 8.5 - 9 RPE

Leg press 5 sets of 8 reps

Core 5 sets of 10 - 20 reps

GHR 5 x 8 @ BW

Seated calf raises 3 x 15 reps

 

Good training session. I enjoyed it. 

 

Food:

10:00 Casein + BCAA

13:00 Chicken (300gr) soup with lots of greens, 4 toasts, 2 x casein, 4 cinemon buns

19:00 3 eggs+4 whites, toasts,1 x casein, creatine, vitamin C

22:00 (still to come) 200 gr of beef, potato wedges, 1 casein

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Week 4 Day 5

BW 77.8

 

Bench

105 x 4 @ 10 RPE

95 x 6

90 x 8

 

Dips BW + 25 x 8 x 5s

1 ARM DB row 4 x 10 reps

Close grip lat-pull-downs 3 x 10 - 12 reps

Straight arm lat-pull-down 2 x 12-15 reps

Biceps 5 sets of 10 reps

DB shoulder raises 2 x 16-20 reps 

 

Good training session, pretty happy with it. Usually my bench caves in pretty bad when I loose weight and it has been taking a hit for sure over the last few weeks. However, it seemed to be in a slightly better shape today. Time will tell... 

 

 

Eats:

 

10:30 BCAA

13:00 1xfoot long chicken subway, 400 grams of beef, 2 x casein

17:00 1xfoot long chicken subway, 300 grams of beef

23:00 (still to come) 2 whole eggs + 3 x whites, 2 toasts, 1 can of creamed rice, 2 x casein, cod liver oil, vitamin c, creatine

 

post-92688-1416683833169_thumb.jpg

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