Mind over Macros

[steak]

arggghhhh! shiver me timbers! I've been sprung! Skuttle ye ships ye old swabs :phear:

fisherman Peachy...salt of the earth us fishermen :grin:

[steak]

so there I was with me wounded wing :roll: on delts day and day 21 on Mitotropin...fair foaming at the bung to get a good session happening in the gym :nod: Slugged back a scoop of NO Shotgun and into it as best I could :roll:

Seated smith machine press. ...thought it best to take it easy/safe considering....

12X20kg

10x30

8x40

7X35

12x30

Side lat raises - 1 arm

12x15kgDB

10x17.5

8X17.5

2 arm

9X12.5kgDBs

8x12.5

8X12.5

Front DB Raises

10x15kg

7X17.5

6X17.5

8X15

Bent over rear delts

12x8kg DBs

10x10

8X15

8X12.5

10x10

10x8

DB shrugs

4X35kg

BB shrugs

12X120kg

6X140..

10x120

16X80..they still pumped :clap:

Ate good :wink:

Am- 10 egg whites, 25g shake, 1 cup cooked oats

Am - 2 chicken breasts, 2 w/meal pitas

Am - tuna wrap, 1/2 tin pineapple

pre w/out - shotgun 1 scoop

intra - water

post - 50g shake

40 mins later - 1 steak, 1 small chicken breast, 1 w/meal pita, 2 corn thins, 1 kiwifruit

Pm - 1 steak, bowl of broc and beans, flaxseed oil, kiwifruit, yoghurt 1/2 cup

Changes a few things...ate a bit more, dropped the intra w/out shake, introduced the shotgun. 2 days of HIIT sessions this weekend after work and maybe a cheat meal if Im good

[steak]

45 mins HIIT after a day at sea 8)

ate mean as...fark I cant wait to get bulking again :wink:

Am - 4 weetbix,1/2 cup lowfat yoggie, 50g shake, 1 cup lowfat milk

Am - 1 chicken breast, 1/2 cup brown rice and veg(beans and broc), 2 corn cakes and a kiwifruit

Am - 1 chicken breast, 1/2 cup rice/veg, 2 corn cakes and a kiwifruit

Pm - 100g steak(left overs), 1 chicken breast, 1/2 cup rice/veg, kiwifruit

Pm - 50g shake, 2 corn cakes

Pm - 1 tin tuna - 185g

about to scoff 15 eggwhites :nod:

weigh day, BF% tomorrow which is going to be day 23 on mitotropin.

[Specter]

45 mins HIIT after a day at sea 8)

ate mean as...fark I cant wait to get bulking again :wink:

Am - 4 weetbix,1/2 cup lowfat yoggie, 50g shake, 1 cup lowfat milk

Am - 1 chicken breast, 1/2 cup brown rice and veg(beans and broc), 2 corn cakes and a kiwifruit

Am - 1 chicken breast, 1/2 cup rice/veg, 2 corn cakes and a kiwifruit

Pm - 100g steak(left overs), 1 chicken breast, 1/2 cup rice/veg, kiwifruit

Pm - 50g shake, 2 corn cakes

Pm - 1 tin tuna - 185g

about to scoff 15 eggwhites :nod:

weigh day, BF% tomorrow which is going to be day 23 on mitotropin.

hows the no shotgun going bro? any good?

[steak]

didn't use it for the cardio tonight cos Ive been eating all day but yesterday was good. Plenty of energy, bloody good pump that lasted a while too...1 scoop so far so good

[Travel Express]

whoa seeing those pics of all that food is making me hungry!!!! NOM NOM NOM

[jono]

nice work steak.

good eating

[Peachy]

45 mins HIIT after a day at sea 8)

WOW :shock:

[steak]

and another hour prior to breakfast this morn...flagged the gym for cardio today and chose a "Rocky" sesh with hill power walks/jogs, sprints up steps, cruise down and low intensity for 30 mins with walking.

got home and powered into the kai with 12 egg whites, 50g shake and bowl of oats. Another walk later on. :wink:

[Specter]

nice one bro, yeah those hill walks/sprints are awesome...that 45min hit traiing you did sounded freakish..your up there with TFB on hitt training!...my carb day today...400gm belly carb baby I intend to create. Last 3 days..been 60gm carb per day/310gms protein. :roll:

[steak]

lucky barsterd Im on 100gr carbs to day...weeny rice/veg day the steps nailed the fronts of the quads ...you know the spot just above the knee on fire! 10 ups and 10 downs...the dude walking his dog and his missus decided to take the disabled persons route when they saw my hooded frame powering up at them at 7am today

[Specter]

lucky barsterd Im on 100gr carbs to day...weeny rice/veg day the steps nailed the fronts of the quads ...you know the spot just above the knee on fire! 10 ups and 10 downs...the dude walking his dog and his missus decided to take the disabled persons route when they saw my hooded frame powering up at them at 7am today

lol..didnt think Pirates got up that early on Sundays!!! :pfft: Plus If I saw your frame coming up the steps I would Take the friggin Disabled route as well! :shock: :pfft:

[steak]

lucky barsterd Im on 100gr carbs to day...weeny rice/veg day the steps nailed the fronts of the quads ...you know the spot just above the knee on fire! 10 ups and 10 downs...the dude walking his dog and his missus decided to take the disabled persons route when they saw my hooded frame powering up at them at 7am today

lol..didnt think Pirates got up that early on Sundays!!! :pfft: Plus If I saw your frame coming up the steps I would Take the friggin Disabled route as well! :shock: :pfft:

pirate :pfft: I got to change that avatar to something more in my line of work and Im shrinking bro!

Might have another look at animated avatrs.com

My eats to day..for my records..and after the usual breaky

Am - breaky

Am - 1 chicken breast, 1/2 cup brown rice with veg(green beans and broc) 1 kiwifruit

Pm - 1 chicken breast and the same rice/veg maccombo

Pm -1 250g steak, 1 carrot, 50g lite cottage cheese, 25g humus, kiwifruit

Pm - 1 250g steak, 50g cottage cheese, apple

may sneak a shake in (112cals) yet.

Deals I found at PaknSave today...85g sachets of tuna(lite) $1 so nabbbed a heap of them, Vitawheat sticks low fat, 13g of carb for 17 sticks, naff all fat - $1 again a few boxes to add some variety if I want. Bannanas $1.30kg and i mangaed to get past the Crofters cheesecake i had been promising myself...safe for another week

Back in the gym tomorrow \:D/ will get on scales and do BF% and tape. been 3 weeks on mitotropin now and I have shrunk a bit with BF down and a bit of muscle gone too :roll: Will do b4 and after pics at the end of the week :shifty: I feel its a pretty good product though.

[Peachy]

Yay more pics are coming??

Do you go out on the boat for weeks at a time Steak or daily??

[runveerun]

pirate :pfft: I got to change that avatar to something more in my line of work and Im shrinking bro!

err your avator isn't less piratey! :pfft: I think it's more!

[steak]

Yay more pics are coming??

Do you go out on the boat for weeks at a time Steak or daily??

Depends on the time of year. At the moment and most of the year its day trips but we do end up staying away 2-3 days every now and then and during gamefish season we can do multiple day trips including the Nationals which takes us anywhere from north cape to east cape sort of thing. Next Feb is 9 days of marlin pulling pleasure Can be tricky finding a balance between these 2 loves but I'm getting there . Planning it all correctly is the key :nod:

pirate :pfft: I got to change that avatar to something more in my line of work and Im shrinking bro!

err your avator isn't less piratey! :pfft: I think it's more!

couldnt resist tis a cheeky pirate so it is

[Specter]

Im sitting here eating 490gms of chicken and 300gms of green veges...but fark your avatar is cracking me up :pfft: ...I vote you dress up as Captain Jack Sparrow and post pics on here bro..lol

[Peachy]

Yay more pics are coming??

Do you go out on the boat for weeks at a time Steak or daily??

Depends on the time of year. At the moment and most of the year its day trips but we do end up staying away 2-3 days every now and then and during gamefish season we can do multiple day trips including the Nationals which takes us anywhere from north cape to east cape sort of thing. Next Feb is 9 days of marlin pulling pleasure Can be tricky finding a balance between these 2 loves but I'm getting there . Planning it all correctly is the key :nod:

Yeh it must be really hard!!!! Trying to balance your food and training while working on a boat probably long hours.

And I think the new avatar suits you :grin:

[steak]

Well it was July 29th when I started to diet down with the helpful kick start of Mitotropin. I was sitting at 120.7kg and 25.7% bodyfat then and it is getting close to judgment day Rolled out the stas at the end of week 3 today... most of which Im pretty happy with...Prodigy plays loud :nod:

Height hasn't changed - phew

Weight 114.5kg (a drop of 6.2kg)

BF% - 16.73% (a drop of 8.9%)

Tale of the tape

Chest - 47.63'' (121cm)

Bicep - 16.3" (41.5cm)

Thigh - 26.2" (66.5cm)

Calf - 17.3" (44cm)

Forearm - 13.8" (35cm)

Have dropped size on these since last run with the tape but I guess thats the price you pay for dropping out some BF and its not forever cos Im gonna do a big long bulk when Im done with this phase. Will see how Im feeling at 15%BF or a bit less but the hunger pains are there now and I want to get lifting heavier and putting on some size again :wink:

Had a peek at some abs getting uncovered today...

but there is still plenty to do :nod:

Been eating pretty lean and the day starts with this normally..

The maid normally brings it in but I had to settle for 2nd best today

8)

following that is something like todays eats.....

Am - 250g steak, 1 lowfat wrap, 1 w/meal garlic pita and a bannana

Using NO Shotgun pre work out...pretty good for 1 scoop

water during

and a 50g shake right after...as I walk out the door in fact 8)

With in a hour...2 chicken breasts, , 2 cruskets,1/4 avocado, tblspoon, cottage cheese, pile of beans and broc

Pm - 2 chicken breasts, 2 corn thins, tblspoon humus, tblspoon cottage cheese and a carrot so I can see in the dark...Pirates need to see in the dark :wink:

Pm - 12 egg whites will finish it up for me today.

Workout

Calves, forearms and abs

Leg press calf presses (our gym has no standing or seated calf raise - I thought I might have a look on trademe and send them the link! )

12X187.5kg

9X210

8X210

8X195

9X170

Standing one leg (smith mach)

4X10X40kg

Leg press 1 leg

12X90kg

9X112.5

8X112.5

7X112.5

and then dropped down to 50 and repped the shit out out of it..lost count but blew them up :clap:

DB wrist curls

12X3kg

9X6

8X6

8X6

8X5

DB Hammer Curls

12X15kg

10X17.5

6X20

6X20

6X20 dropset down to 10kg

Abs

4X10XBW

4X20 crunches

O/head cable crunches

3X15X150lb

and then a few high rep sets 20+ on the superdooperloseyourfatandbuildgreatabsinaminutemachine :wink: bound to work..as seen on TV :clap:

Ahhh...Metallica..The day that never comes...plays on

[bambam]

Well done man, thats a good difference from the last pics.. the mito is defiantly doing its job.. Cant wait for my fat to continue to piss off

[Specter]

Awesome :shock: I mean the Maid :pfft: ...I want 1 :twisted:

But your looking even better bro...good work..yep those abs are starting to shine through...good shit! :clap: :grin:

[Peachy]

Looking good Steak!!!! 8) :nod:

Whats that white stuff on your plate?? :-s With the orange sprinkles??

[Specter]

Looking good Steak!!!! 8) :nod:

Whats that white stuff on your plate?? :-s With the orange sprinkles??

egg whites with a sprinkle of loving from the maid in his pic that he posted up! :pfft:

[runveerun]

Looking good Steak!!!! 8) :nod:

Whats that white stuff on your plate?? :-s With the orange sprinkles??

I agree! Looking good Mister Steak! 8) (mmmm steak now I'm hungry again)

Is it eggs and cottage cheese on your plate? I can't quite make it out.

[Peachy]

Looking good Steak!!!! 8) :nod:

Whats that white stuff on your plate?? :-s With the orange sprinkles??

egg whites with a sprinkle of loving from the maid in his pic that he posted up! :pfft:

His maid has a funny coloured sprinkle of loving :-s