OnlyHuman Posted September 14, 2013 Report Share Posted September 14, 2013 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* Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted September 14, 2013 Report Share Posted September 14, 2013 17% is the perfect starting point for Most Improved transformations, bro. :wink: Quote Link to comment Share on other sites More sharing options...
Monarchking Posted September 14, 2013 Report Share Posted September 14, 2013 In Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted September 14, 2013 Report Share Posted September 14, 2013 mean, dont forget to take before pics 'gymnation, username and date' for the most improved comp Boosting 1 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 15, 2013 Author Report Share Posted September 15, 2013 Thanks guys...Training: NoBW: 80.2kgFood:(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. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 16, 2013 Author Report Share Posted September 16, 2013 W1 D1 BW: 79.3 7 AMSquats ss with GHR 120 x 5 (set 1 paused) / BW + 5 x 6120 x 5 / BW + 5 x 6 120 x 5 / BW + 5 x 6120 x 5 / BW + 5 x 6 Hack squats ss with Seated hamstring curls 50 x 12 / 45 x 850 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 sec140 x 8 sec140 x 8 sec 1/2 bench press 110 x 3110 x 3110 x 3 Dips BW + 25 x 6BW + 25 x 6BW + 25 x 6BW + 25 x 6 Cable cross overs 3 x 12 - 15 reps Food6:30am 1 serving of casein11am 1 serving of casein2pm Chicken soup (300gr chicken) 1 can creamed rice, dates6pm Beef(150gr) stir fry, 1 rice crispy. 1/2 protein bar10 pm Chicken soup (300 gr chicken), potato wedges, 1 table spoon of cod liver oil, Vitamin c, creatine ApproximetlyProtein 270Carbs 290Fat 55 ish ...Total cals: 2735 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 17, 2013 Author Report Share Posted September 17, 2013 W1 D2 No training. Food: (1) Chicken soup, 3 eggs, walnuts, cod liver oil, one serving of casein(2) Cottage cheese (full fat), fish oil, one serving of casein(3) Cottage cheese (full fat), 2 toasts with jam, dates. Daily total ~ 1770Protein 240Carb 56Fat 65 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 18, 2013 Author Report Share Posted September 18, 2013 W1 D3BW: 78.9Training AM Chest supported BB row ss with clap push ups (triples)4 x 6 @ 703 x 8 @ 501 arm DB rows 40 x 1045 x 10 x 2Double D handle lat pulldown 3 x 10 - 12Straight arm lat pull down 3 x 10 - 12DB 3 positional side raises 10 minutes as many reps as posibleBB curls 10 minutes as many reps as posibleShrugs 3 x 10 PM Chest supported BB rows 3 x 10 @ 50Close grip lat pull downs 3 x 10 - 12DB shrugs 2 x 10 12Accross the body hammer curls 3 x 8 - 10 Food: 10:30 BCAA12:30 Beef (300 gr) rice, some dates, a double casein shake7:30 Chicken (350 gr) soup with veges, potato, 1 banana, 1 rice crispy, 1 serving of casein9:30 Beef (300 gr) 3 piece of toasts, 10gr creatine, 1 tsp of codliver oil, 1 serving of casein Protein 340Carb 275Fat 60Total cals.... Approximetly 3000 Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 20, 2013 Author Report Share Posted September 20, 2013 W1 D4 (yesterday)BW 79.3No gym.Food come to about:Protein 250Carbs 125F 70 Total around 1700 cals.Carbs stacked up a bit faster than I tought, but I am happy with overal calorie intake. W1 D5BW 78.7 Training was a bit of mish mash due to doing a group session with the lads. Squats worked up to 120 x 3Deadlift worked up to 160 x 5Bench 100 x 2s x 3r paused than 3 x 6 (bottom halfs) Cable cross over ssw Prone leg curls4 x 10 - 12 / 4 x 8 Clean pulls ssw Dips130 x 5 x 3r / BW + 35 x 5 x 3r Seated calf raises ssw Standing calf raises3 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 cStill 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 270Fat 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. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 21, 2013 Author Report Share Posted September 21, 2013 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 - 6Chest supported BB rows60 x 2s x 870 x 850 x 2s x 10 1 Arm DB rows 3 x 10 @ 45Straight arm lat-pull downs 4 x 10 - 12DB 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 BCAA12:30 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 caseinOne 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 calsProtein ~ 290Carbs ~ 320Fat ~ 50 - 60 Quote Link to comment Share on other sites More sharing options...
Leeroid Posted September 21, 2013 Report Share Posted September 21, 2013 Are you cycling calories deliberately or just winging it everyday to an approximate figure? Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 21, 2013 Author Report Share Posted September 21, 2013 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. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 23, 2013 Author Report Share Posted September 23, 2013 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 260Carbs 140 Fat 50 Week 2 Day 1BW 79 Squats 120 x 6120 x 6120 x 6120 x 8 GHR 2 x 8r @ BW+52 x 8r @ BW Hack squats ssw Seated leg curls3 x 10 / 3 x 8r Bench worked up to 3 @ 105Low 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 Casein12:00 350 gr of beef, 1 can of creamed rice, dates4:30 (Still to come...) 350 gr of beef, one can of creamed rice, 1 casein10:00 (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 ... Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 24, 2013 Author Report Share Posted September 24, 2013 Week 2 Day 2BW 78.8No training Food:3:00 (still to come) Size 20 skinless chicken, 2 pieces of toast9:30 (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* Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted September 24, 2013 Report Share Posted September 24, 2013 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? Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 24, 2013 Author Report Share Posted September 24, 2013 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? Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 25, 2013 Author Report Share Posted September 25, 2013 Week 2 Day 3 BW 79.1 Training AM: Bench ssw Chins100x4 - 95 x 6 - 90 x 8 / BW x 8 - 6 - 6 Incline DB press ssw Chest supported row3 x 8 @ 34 / 60 x 8 - 70 x 8 - 75 x 6 Cable cross over ssw 1 arm DB rows3 x 15-20 / 3 x 10r Incline DB curl ssw Band pull aparts3 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 casein12:00 600 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-C10:00 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! Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 27, 2013 Author Report Share Posted September 27, 2013 Week 2 Day 4 (Yesterday...)BW 79.3No 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 4Stiff leg deadlift 80 x 10 x 3sProne leg curls Stack x 8 x 3sBB shrugs 120 x 12 x 2sDB farmers walk 50sHammer chest supported row 75 x 10 x 2s, 75 x 8 than drop to 50 x 10rStraight arm lat pull downs 4 x 10 - 12Various band pull aparts for a total of 100 repsStanding calf raises 3 x 20Seated 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 rice22:00 (still to come) Chicken soup (300 grams of chicken) with greens, creatine, 2 pieces of toasts, some dates.... maybe some yogurth. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted September 28, 2013 Author Report Share Posted September 28, 2013 Week 2 Day 6 (yesterday) BW 78.8 Training Chest supported BB row 3 x 8 -10 @ 50EZ bar curls 3 x 10Incline off-set DB curls 4 x 10Concentaration curls 2 x 10 Accross the body DB hammer curls 3 x 103 position shoulder raises for 8 minutes AMRAP Food: 8:00 Casein12:00 Double casein, 1 cqan creamed rice, figs, 1 cerial bar4:00 Chicken (350g) soup with lots of greens. 3 pieces of toasts, protein bar8:00 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. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted October 1, 2013 Author Report Share Posted October 1, 2013 Very busy with school assigments and work this week. I will be back logging sometime early next week after my assigments handed in.Training/eating been according to the plan. BW is between 78.5 - 79.5 these past few days. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted October 5, 2013 Author Report Share Posted October 5, 2013 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 etcI be back logging food and training sessions as soon as handed in these evil assigments ... Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted October 8, 2013 Author Report Share Posted October 8, 2013 Finally, handed in my assigments. They gave us an other two straight away *aggressive* fuark ... MondayBW: 78.9Training:Incline BP 85 x 680 x 8 BP with pause 82.5 x 7 x 5sChest supported rows 4 sets of 10Straight arm latt pull downs 3 sets of 10Cable flies 3 x 10 - 15 repsIncline 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 1xcasein13:00 Chicken (300gr) soup with greens, 2xtoast, Coco pops with milk16:00 Protein bar, 2xcasein 22:00 2xchiken breast and potato wedges, cod liver oil, vitamin c, creatine TuesdayBW: 79.1 (in track pants)13:00 Beef + vegetables, 2 x casein18:00 Beef + vegetables22:00 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.... Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted October 9, 2013 Author Report Share Posted October 9, 2013 Week 4 Day 3 BW: 78.1 (in shorts) Deadlift worked up to 150 x 10 @ 8.5 - 9 RPELeg press 5 sets of 8 repsCore 5 sets of 10 - 20 repsGHR 5 x 8 @ BWSeated calf raises 3 x 15 reps Good training session. I enjoyed it. Food:10:00 Casein + BCAA13:00 Chicken (300gr) soup with lots of greens, 4 toasts, 2 x casein, 4 cinemon buns19:00 3 eggs+4 whites, toasts,1 x casein, creatine, vitamin C22:00 (still to come) 200 gr of beef, potato wedges, 1 casein Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted October 10, 2013 Author Report Share Posted October 10, 2013 Week 4 Day 4BW 79.1 Eats:11:30 BCAA13:30 Coconut chicken (400) stir-fry with cashews, 1 casein20:30 Coconut chicken (400) stir-fry with cashews22:30 Casein x 2, toasts with honey, creatine, vitamin c Feeling good, feeling a bit leaner. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted October 11, 2013 Author Report Share Posted October 11, 2013 Week 4 Day 5BW 77.8 Bench105 x 4 @ 10 RPE95 x 690 x 8 Dips BW + 25 x 8 x 5s1 ARM DB row 4 x 10 repsClose grip lat-pull-downs 3 x 10 - 12 repsStraight arm lat-pull-down 2 x 12-15 repsBiceps 5 sets of 10 repsDB 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 BCAA13:00 1xfoot long chicken subway, 400 grams of beef, 2 x casein17:00 1xfoot long chicken subway, 300 grams of beef23:00 (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 Quote Link to comment Share on other sites More sharing options...
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