Good bye gut

[AgentOrange]

Ok so I'm going to start a journal coz i have been enjoying the good life (booze, slack diet, and late nights) for a while now.. Its time to nip that in the bud and start a journal.. I have still been lifting a few times a week but its been very patchy.. Still get comments that I'm stocky and have a good build ( peoples way of saying your fat :pfft: ) so hopefully i'll look alright after a 12 week fat loss diet.

Wont be posting weights as i'm afraid they will be embarrassingly pathetic and cant expect major strength gains on a cut anyway.. Will post up daily food and workout... Am looking for critique on both those so please chip where you see appropriate.

Oh guestimate stats at the moment

Bodyfat 20-23%

Weight 89kgs

Lets get started..

[poos_n_wees]

Glad to see you've got a journal up and running AO

Good luck with this :grin:

[biggurl27]

We want weights up man :nod: I get some of my best lifts during contest prep/cut as you are healthier, taking more protein and sups. How tall are you AO?

[startinfromscratch]

awesome bro, this journal will be a good ref for me when i go to lose my gut after my current bulk attempt. good luck!

was also gna ask how tall.. and what supp stack your cutting on??

[AgentOrange]

awesome bro, this journal will be a good ref for me when i go to lose my gut after my current bulk attempt. good luck!

was also gna ask how tall.. and what supp stack your cutting on??

im 5'7 (my gf's guess)

as for supps none to start with apart from (protein, flaxseed, centrum) once i platoe i will start introducing supps... maybe clenbuterol... maybe OTC not sure yet

[Varven]

Put everything up, diet, lifts, cardio everything.

itll stop you from decieving yourself.

and Im on the same boat as you.. around 20%.. wanting to get to 12.

so lets see how we go .. 8)

[two_phat]

awesome - will look forward to seeing your progress!

Definitely put up your weights - who cares if they aren't as high as some ppl on here (there's some strong people on here!), would be great to see you pushing yourself through the weights your doing.

Good luck man!

[soundsgood]

Its about time you put your journal up! It really helps keeps your training on track, Im sure everyone will agree.

:ditto: on adding the weight values. You should be doing this first and foremost for yourself and keeping track of your progress. The weights are not a strength comparison to anyone else. I started my journal near the start of my cut cycle and charted my strength decreasing but had something to look back on when I started bulking again :grin:

[marky65]

:ditto:

Good luck with the goals AO. I am also on the same BF and on the road to 10-12%.

Putting weights up are always a great indicator of your progress. Everyone has their own PB's so go for it. :clap:

[startinfromscratch]

read my weights mate, itl make you feel awesome! i have the arms legs and chest of a malnourished 5 year old with the belly of a 40 year old!!! :pfft:

[AgentOrange]

First Entry...

Arms

Tricep push downs

38kg for 21 reps X3 (felt i could have gone heavier)

Close grip bench press

Bar x 15r, 25 x 12r, 30 x 10r, 40 x 8r (can def go heavier next time)

DB tricep press (2 hands behhind head)

21kg x 12, 25kg x 10, 25kg x 10

EZ bar curl (ok pathetic! used to be able to do so much more)

10kg + bar x15, x 12, x8, x8

Hammer curls 12kg x 10 x 3

Mucked around with a few concentration curls

Diet

M1: 6 whites 2 yolks, apple

M2: Double serve EAS whey

M3: 150 grms chicken + salad and rice

M4: 200 grams chicken, + assortef frozen garden veges

M5: post gym: Double serve protein and apricot

M6: 100 grms almonds

Notes: Should have stuck with it have lost alot of strength since not taking things seriously..

:oops:

[Luigi]

yea it sucks ay man but good to see your getting back into it, will this be the lead up to another cycle ?

[auck_builder]

where do u train AO?

[Gym rat]

Good luck with your journal AO.

[AgentOrange]

where do u train AO?

Adidas/Unisports Center in St Johns auckland

yea it sucks ay man but good to see your getting back into it, will this be the lead up to another cycle ?

Yeah why not LOL maybe 12 - 14 weeks droping fat 12- 14 weeks clean natural bulk... then cycle again

[auck_builder]

true.. ah dont no where that is... not west auckland i spose? lol

[AgentOrange]

forgot to mention 1hr walk on waking

[Luigi]

forgot to mention 1hr walk on waking

shit your doing a bit of cardio, what weight you trynna get down to ?

[GreekAdonis]

Nothing wrong with those weights. :nod: What sort of a split do you do ?

[startinfromscratch]

what times of day do you/can you train? could do with a spotta...

[AgentOrange]

Nothing wrong with those weights. :nod: What sort of a split do you do ?

Starting next week:

30 - 1hr cardio every morning

MONDAY: LEGS

TUESDAY: CHEST AND BICEPS

WEDNESDAY: REST

THURSDAY: BACK TRICEPS CALVES

FRIDAY: SHOULDERS

SAT : AM 1 HOUR BOXING ( bag work, pad work, situps, skipping etc etc)

[AgentOrange]

what times of day do you/can you train? could do with a spotta...

well at the moment i can train anytime as im got made reduntant so at the moment my job is training, diet and being extra nice to my suger mumma :pfft:

[biggurl27]

Sorry to hear you got made redundant, but you didnt' have much work on aye? Get ya self a new snazzy job. Get a pay out? Drinks on AO wooo!

Man you are a midget, you're not much bigger than me, I thought you were taller for some reason.

Weights and diet looks good :grin:

[AgentOrange]

Man you are a midget

cheers bigman27

[AgentOrange]

Sorry to hear you got made redundant, but you didnt' have much work on aye? Get ya self a new snazzy job. Get a pay out? Drinks on AO wooo!

Man you are a midget, you're not much bigger than me, I thought you were taller for some reason.

Weights and diet looks good :grin:

and for the record i just got measured at 5'8... i would have been 2 inchs taller but the growth plate in my left knee got smashed to pieces when i was around 13 so they had to stop the other knees growth plate so i didnt grow up lop sided and hoble round with a limp lol