half human/half machine - downloading training data...

[I Declare War]

Quads looking good there mate!

[Android]

Quads looking good there mate!

cheers mate!

This morning was 40 mins on the cross-trainer with HR between 120 - 130. I did the extra 10 mins and burnt 500 calories according to the machine which got me thinking about calorie deficit and calculations related to burning fat. There will be a ton of variables missing from these calculations but a fun exercise to do while at work....

Each day am eating 160gms carbs which provides 640 calories, eating 340gms protein which provides 1360 calories, and eating 30gms fats which provides 270 calories.

Total of 2270 calories.

BMR calcs:

The theoretical BMR calculation to fat loss, they assume that with an average day and a workout I will burn about 1.5 times my BMR which is 3,000 calories. That puts me in deficit by 700 calories per day or 4,900 per week

3500 calories is the rough estimate for the energy contained in one pound of fat! So I'm on track to burn 0.75kg each week - :shock:

I have around 8kgs of fat so all I can burn in 5 weeks is 4kg, this would have me on stage at the Nats at 4% :-)

What isn't allowed for in the calcs was the x2 cardio sessions and what that does to the BMR they only say multiply by 1.5 if you do a workout during your day, or the T3 and constant intake of caffeine.

BMR calc website: http://www.hussmanfitness.org/bmrcalc.htm

Your Base Metabolic Rate (BMR) is in the area of 2290 (Harris-Benedict formula) and 2413 (Schofield formula) calories per day. Your lean weight is about 221 pounds. WORKOUT PROGRAM RULE OF THUMB: TARGET A BALLPARK OF 2000-2520 HONEST CALORIES PER DAY if your main goal is fat-loss, and about 3320-3660 calories per day for muscle gain without fat loss. THEORETICAL: estimate your daily burn, then subtract 500 calories daily for every pound of fat you want to lose per week. With energetic daily workouts, you'll burn about 3440 calories daily (we're assuming you're at least moderately active and not totally sedentary the rest of the day). If you have a sedentary job or think your metabolism is slow, simply reduce that estimated burn by about 10 percent. From that figure, subtract 500 calories for every pound you want to lose each week. Anyway, that's the theory. Personally, I prefer using the rule of thumb ballpark instead. I've heard mixed results from the more theoretical calculation.

[Android]

Arms today:

Nurofen Plus, check

Pre-workout carbs, check

BSN Nitrix check

Anavar, check

Attitude, check

Did 90 E-Z Bar curls with 5kg each side in 3 sets of 30, then did 3 sets of 30 skull crushers. Quick way to pump up the Arms and get over any lactic acid pain. Once pumped they go numb.

Next did smith machine close grip press for 50 reps u til I decided that my arms were tired from this I did it 2 days ago. For rest of workout I did exercises I hadnt previously done for Chest and Tris on Wednesday.

Cable pushdowns with rope next. Did sets of 25 at 1/4 stack 4 times, then rope curls same weight for biceps, 4 sets of 25.

Went down to 1/3 stack and repeated both exercises but just 60 reps each as was tough going to get 15-20 reps each set. On the final sets I dropped back to 1/4 stack and got out 40 reps each (pushdowns and curls).

Went over to another cable and did kickbacks, lost track of sets and reps I was just going by feel with super light weight. Did some kickbacks where as you kickback you lift your arm upwards at same time...looks like u r cheating when u see someone do this but the final squeeze with arm raised backwards hits highest part of tricep where it ties in under rear delt muscle. Hope that makes sense, usually kickbacks u lock your upper arm in parallel and just bend at elbow, but this way as arm straightens you swing upper arm backwards and up which then means your forearm has to go back further again to straighten whole arm out. Anyhoo...during this whole arm was just a spierweb of veins all over.

Next up did seated concentration curls with 10kg dumbbell. Didn't count the sets of 15-20 reps was just watching and squeezing bicep and keeping palm twisted upwards rather than usual supination.

Finally back to rope on cable but did overhead tricep (pushdown? pushout?). This is one I get a big stretch of the tricep from and Harry reminded me of, did 30 rep sets last 10 reps had hands together not splayed as it got so hard to do.

Cardio was 30mins on cross trainer and then 10mins on bike, was difficult to keep HR at 120 minimum today.

Felt legs were so tired of workouts and cardio twice a day tbh, need a break but can't take a day dammit.

[Gym rat]

Mean quads dude and lam enjoying read about your 200 reps for seated leg curls and keep up the good work.

[Android]

This morning I had 100mcg T3, fat burner with 200mg caffeine, and a double black coffee before driving to gym.

Did 10 mins on treadmill to warmup, heart are takes a while to get up to 110 on early mornings for me.

Jumped on cross trainer and did 30 mins with heart rate 125-135. Was poked afterwards so took a breather and drank some water. Then back on cross trainer for another 20mins.

60mins is most I've ever done in 1 session and burns 800 calories. Will try the 2 min breather next time and try for longer sessions in the mornings it feels good to burn so much b4 the day begins....although it's painfully boring tbh.

Yesterday took 1/2 Nolvadex, same today. Have held water so now time to gtet accurate body fat test next Tuesday without excess water. Nolvadex comes in 20mg tabs but studies have shown no difference in results between taking 10mg and 20mg. Not sure if study is on the net just remember reading a hard copy somewhere few years ago. Ankles show no signs of retention this morning

My protein/carb bars are freakn tasty I have to tell myself to stop eating more. I have one to replace the shake and raisins for breakfast, and replace same for pre-workout shake and raisins. I added 30ml olive oil to the mixture which keeps them soft and moist all week even tho they sit out on the bench 24/7.

Since food is always on my mind today will help my little girl make some chocolate chip cookies :-) hope I can resist tasting these might have to eat less kumara today to offset what I taste lol

[Android]

yesterday arvo I did 45mins of cardio on same speed. I just wanted to get into "the zone" and get through the workout without being reminded every 4 minutes that the intensity level was changing. Was really good just listening to music and sitting on a heart rate of 125-135 BPM.

Yesterday;s calorie burn was 1500 total, best I've ever tried doing, never done this much cardio before in my life!

No pinning yesterday so will be 500mg Prop this week from Tues to Tues which is ok. As SG has said there's not much muscle building going on this close to a comp.

Pic of abs this morning after cardio in the gym looks sharp for me 20 days or 3 weeks until the first show. 10mg Nolvadex these last 2 days doing it's job nicely I see and will continue with that. Haven't done abs workout for a week so will do at end of Hammies today.

Last night we had a roast dinner. I had steak and some chicken, a piece of roast kumara, potatoe, and carrot and plenty of salad (lettuce, tomatoe, avacado, salad dressing). Had a couple of shots of Hennessey and some plain popcorn sprinkled with protein powder (25gms unpopped = 30gms popped = bowl = 1 serving = 19gms carbs) not much in the scheme of things. Figured if I am that close to good / bad showing that it would matter there's something wrong. Was looking for cheese to eat tbh but Brie was old and so was cottage cheese so popcorn was last choice.

this morning 50mcg T3, BSN Nitrix, and a strong coffee before heading to the gym and did 45mins cardio. Took a breather at 30mins for a drink of water and 4 almonds. Felt good for another 30 mins so 1hr cardio again done and dusted.

Hammies this arvo followed by abs followed by ... cardio surprise.

One more thing, have switched from Chinese Green Tea to Japanese Matcha. It has way more EGCG than chinese tea because you drink the leaves (in powder form). Tastes better than I thought and can be used in cooking (the colour in wasabi comes from it).

[trainlikeafreak]

gettin leeeeeeeeeeeeeeeean brotha

[Android]

Hammy day and needed a lift after a day inside with the fire on, kid running round inside cos it's raining on and off. Stopped and got 2 energy things, like 6-hour power in the 50ml bottles one was Demon energy perhaps both were zero carbs.

Hammy Glute tie in machine first and warmed up with light for 20 reps each leg. 1/3 stack next for 15, the 1/2 stack, then 3 working sets at 2/3 stack which is heaviest I've gone. Worked hard to get 10 out each set, managed 12 on the last.

Stiff legged deadlifts next warmed up with 60 then 100kg. Did 2 sets at 140kg then dropped back to 100 for 12 more reps.

Next leg press, feet were wide and balls of feet off the top of the plate, going for max hammy use here. Did 150 reps in 5 sets with 2pps. Had to lock off the plate on lower pins cos feet placed so high couldn't rack it back on usual pins.

Then with same weight did same reps for calves but in just 2 sets, 75 reps each set.

Seated leg curl next and did 15-20 rep sets hope I did 5 sets but I forget, prolly did.

Lastly seated calf raises with 60kg and 50 sets of 12, close stance full range of motion.

Cardio 30mins on level 15 all the time and done!

[PeterDolan]

Looking good Andy, feeling on track?

[Android]

Looking good Andy, feeling on track?

I feel on top of the world today thanks Pete.

That might change after tomorrow morning's measure-up but I look and feel noticeably different so hope that equates to lower numbers

[Gym rat]

Looking lean Android keep it up

[Android]

Shoulders, one of my favourite bodyparts last 6 months.

My last meal was a bit early at 3pm and was my protein bar. It has slow-release carbs and fructose so an hour before a workout is best. So I had a small apple about 45mins before workout, with a super strong black coffee, 5-6gms BCAAs, and x2 Nurofen Plus (25mg codeine), then a fat-burner with 200mg caffeine and ephedra etc.

Started workout on seated military press machine. 1/4 stack and 50 reps, 1/3 stack for 25 reps, 1/2 stack for 25 reps, 2/3 stack for 15 reps, and the stack for 10 reps. Nice way to warm up the shoulders I thought.

dumbbell side raises next with the super heavy 10kg dumbbells. I did these super strict from the side, never to the front.

First set got out 30 reps, 2nd set 20. Heart-rate felt too high and timed it against the clock at 24 beats in 10secs, equals 150bpm!

Rested a bit longer and following sets were 20 reps each finally completed 150 reps and profile of the shoulders looked round and wide.

Jumped on a pec deck type of machine and reversed the arms to work the rear delts. After first set of 50 reps did sets of 25 reps for 150 total on 1/3 stack.

Cable pull-ups with e-z-bar next for front delts. Held these away from the body and again, no surprise but 1/3 stack weight. I did 25 rep sets and got out 150 reps.

Back to side raises but on a machine you kneel on, holds you in a strict position and raises are only to the side. My delts were tired so was doing 20 rep sets on 1/4 stack and after a few sets struggling to get 15 reps. Stopped at about 75 reps total.

Finished off with a couple of sets of dumbbell front raises with 15kg and was done and dusted.

Cardio was cross-trainer and I had alot of energy. First 30 mins was a breeze Legs not tired and kept heart rate between 125-135 BPM. Did another 15 mins and ljumped off drenched in sweat and a smile on my face. Had planned or hoped to do an hour but still satisfied with effort. x2 45 min cardio sessions today (AM and PM) is almost 1500 calories burnt according to the machine.

[Android]

Have been looking at the fat loss and want to log the effort.

Last 2 weeks have not taken any Clenbuterol. It's been T3 only at 100mcg most days, occassionally 125mcg.

Have always been eating meat with lots of seasoned pepper, paprika, and chilli and can feel the heat after eating each meal. Prior to cutting cycle I never did this, it was always plain meat and no seasoning.

I have been drinking a load of green tea for the EGCG anti-oxidants and carb blocking properties, not for the caffeine fix. Have just switched to Japanese tea since it's way stronger in EGCG because it's powder you ingest the leaves, and again not for the caffeine as it has even less than green tea.

I drink a black coffee about 2-3 times a day when I feel tired and I have a small bottle of Coke Zero when I feel like a sugar fix.

Have been doing 2 cardio sessions a day seriously for 4 weeks with HR above 120 the whole time, burning up about 1500 calories each day. Before that my morning walks were ok, but not as intense for the entire time as what I will do in the gym.

My carb intake is a comfortable 150-200gms per day spread over 6 meals, no shakes but 20gms protein powder is in the protein-carb bars. I have just over 1.5kg meat (raw weight) each day.

7am (breakfast): protein-carb bar + x9 egg whites

10:30am (morning tea): 400gms chicken, 100gms kumara, cup of mixed veges

1pm (lunch): 400gms chicken, 100gms kumara, cup of mixed veges

4pm (pre-workout): protein-carb bar

7pm (dinner): 400gms chicken, 100gms kumara, cup of mixed veges

10pm (supper): 400gms white fish and apple

I snack on almonds having about 24 each day, but 6-10 at a time, only to satiate hunger. On the way home from morning cardio, on the way to work, mid-day if I am hungry, just before a workout, and after a workout. x24 has 15gm carbs total and is not included in my daily macros.

I am in the kitchen playing with food more than I ever did, think it is because I am never "full".

Just tonight I mixed soybeans which had been soaked for 4 hours and then pressure-cooked (pre-tofu stage) with melted chocolate and made a fluffly chocolate pudding high in protein that even my little girl enjoyed. The chocolate used was sweetened but if I buy some natural Cacao chocolate and make an unsweetened version I've got my new bulking pudding sorted.

Amazing what you discover about new foods.

After 2moro's measure-up I'll either be on target and hitting 7% or I will have to change something...

[biggurl27]

Looking good :wink:

[Android]

Looking good :wink:

Cheers and gud 2 hear from ya :-) love 2 c what Joe U looks like if u can sneak a pic feel free to PM me :pfft:

[thatwaslight]

Looking good bro! lean as anything, if you posted 20's at that bodyfat they must look crazy irl!

Can you explain why to take nurofen?

[Android]

Looking good bro! lean as anything, if you posted 20's at that bodyfat they must look crazy irl!

Can you explain why to take nurofen?

20"s look ok but look more awesome on someone shorter!

Nurofen Plus

Doing volume training to just build and maintain a pump (for me) brings on lactic acid pain for some muscles much earlier than failure or exhaustion occurs. Trying to do 100 Leg Extensions in a single set with a reasonably light weight....not to sound like a baby - but it hurts! Especially if I am not conditioned to it.

So I take it on days I think I need it: Arms for sure, Quads hell yeah, and Shoulders optional. And it's just while doing the 100-150 rep exercises. Not really needed in the 8-15 rep range.

An alternative is to take short rests between sets until the pain subsides and then continue? I do this for Lat pulldowns if my Biceps pump up and start hurting from the high reps (even using grips to take out the arms).

[HarryB]

Looking good bro! lean as anything, if you posted 20's at that bodyfat they must look crazy irl!

Can you explain why to take nurofen?

20"s look ok but look more awesome on someone shorter!

Nurofen Plus

Doing volume training to just build and maintain a pump (for me) brings on lactic acid pain for some muscles much earlier than failure or exhaustion occurs. Trying to do 100 Leg Extensions in a single set with a reasonably light weight....not to sound like a baby - but it hurts! Especially if I am not conditioned to it.

So I take it on days I think I need it: Arms for sure, Quads hell yeah, and Shoulders optional. And it's just while doing the 100-150 rep exercises. Not really needed in the 8-15 rep range.

An alternative is to take short rests between sets until the pain subsides and then continue? I do this for Lat pulldowns if my Biceps pump up and start hurting from the high reps (even using grips to take out the arms).

He does have big arms, large when you have to look at them in person!!! Plus I am only up to about his shoulder so those damn things were looking right back at me!

Look good Android, definitely everything coming together!

[Android]

Cheers Harry

Am trying to bring my Shoulders to within an 1/8th of yours but I should have started like....10 years ago LOL

My measure-up has been done this morning.

I was 8.1% last tuesday and now am just under 7.4%. Have lost 0.9kg fat in a week. Have dropped 1.5cm off the waist and now just have 7.7kg fat on my frame. Have retained my 97kg LBM and sitting around 105kg.

Changes to make before next measure-up are:

I drop down to 400mg/wk Test Prop and increase Tren to 400mg/wk. There's no need or attempt for muscle gain.

Will get to do a full week of 1hr AM cardio and see the results next tuesday which is exciting as it's the maximum amount I will do in one session. Will continue to do 45 mins post-workout cardio.

Looking more and more likely I will make 6% for the Waikato show. After pulling out water etc the same skinfold test on the friday before the show should read around 5%.

Best I think I can do then is drop another 1% before the Nats and maybe sneak in at 100kg.

[Android]

Back today and was hyped to do a good workout as there are only a few left.

I started with bent-over barbell rows in the squat rack and warmed up with just the olympic bar. Did 100 reps to warm-up! oh forgot to add I took Nurofen Plus, and yes if I hadn't my biceps would have hurt like mad after 20-30 of these. Got 100 out then went up to 60kg. Did 4 sets of 25 reps each for another 100 reps and felt good already.

Lat pulldowns next and 1/3 stack with underhand grip. Did 100 reps, first set got out 25 reps, then 15 and 20 rep sets followed. Might have done 110 reps...

My lats and back blew up and old TP came in the gym, hadn't seen me for 4 weeks and was surprised at size/ shape, in a good way (I hope). Nutro came u pand mentioed rear delts had grown (head swell), then Gary told me I looked good (while he was training Kristian on the Hack Squat machine LOL).

Seated row machine on a HammerStrength machine, warmed up with 30kg each side. I did these one arm at a time and got out 25 reps. Went up to 50kg each side and repeated 25 rep sets 3 more times for 100 reps. Took a while as it's 100 reps each arm unlike the lat pulldown where 100 reps is both arms together...get it? 200 reps total when u split the sides.

Shrugs next and did 6 sets of 25 reps each with 3pps on the HammerStrength machine. Really felt these pulling my traps downward and squeezing on the upward.

Next up I did single arm pulldowns on a machine. Did 1/3 stack to begin with and pulled out 100 reps each arm first up. Went down to 1/2 stack and did x4 25 rep sets on each arm. Really squeezed the lat and really enjoyed this one as you pull it down from the side (a real wide-lat exercise). If you put the seat down low you get that stretch that pulls at the top of the lat, awesome!

Cardio last and motivated to do well this week I did 1hr on the cross trainer with 120-125 BPM. Sometimes higher but last 30 mins were 120+ mostly.

After this in the car I had 5-6gms BCAAs and 12 almonds. Had been in the gym for 2hrs, and last ate 3hrs ago. Thankfully I'm not tearing my muscle down else that's a little long to be food-less.

Dinner was zero-carbs I had 500gms topside steak with hardly any fat and was just cooked else it goes tough. Had mixed veges and bean sprouts with it.

Got 2 cups of Japanese tea to drink and 400gms white fish and an apple left for tonight.

Geek speak....

Today I downloaded Oracle's Virtual Box (Virtual machine) and just now Windows 8 has downloaded. About to trial the latest Windows OS!

Will get Visual Studio 2011 and start building some Metro Apps over the next few months.

Geek speak over sorry guys :-)

[biggurl27]

GEEEEEK alert! Eh why you wanna see what Joe looks like?

[Android]

GEEEEEK alert! Eh why you wanna see what Joe looks like?

I heard he was doing the Wellington show and I'm a little impatient, can't wait to see how the NZ champ has scrubbed up :-)

Was that the answer you were expecting.... 8)

[Android]

Thought I would show what I eat when trying to lose bodyfat. Here's the "hotness" I make my chicken it's got sweet chilli sauce, paprika, cayenne, and ground pepper on chicken breast.

And this is my x2 meals for 10:30am and 1pm using that chicken , mixed veges, and kumara. Dinner is the same but I pre-make these the night before and take to work while dinner is freshly cooked.

On this day I baked kumara chips covered in olive oil but it's usually just boiled kumara.

[biggurl27]

Oh Ok will take a squizz tomorrow

[I Declare War]

[attachment=0]x2 meals.jpg[/attachment]

looks tasty!