Rookie's road to becoming lean

[Rookie]

Well I don't rely solely on supplements and never have but to answer that question I can say yes eating 100% clean for a week and a half has made a big difference well from what the mirror says (no homo). Taking carbs out has the biggest impact imo, supplements are only supplements and I only took protein but yeah def able to get good results by just eating. But gonna have to get back on the shakes when I clean bulk, once I'm at 10-12% bf that is.

Sorry for the long answer bro but your question was broad in that sense

Rookie

[genetic freek]

How will u measure ur bf?

[Rookie]

Getting it done today, by a nutritionist shes a mate of mine and has a B.I.A

Bio Impedence Analysis, those probes. I'll let you guys know what my bf is after the test.

[Rookie]

OK so basically I did a 15min bodyweight circuit today, consisted of squats, lunges, push-ups, dips, chins and inverted rows. 5x 3min circuits

It was pretty good, panting hard.

Diet was:

M1: 150g steak and 100g broccoli

M2: 150g steak and 50g broccoli

M3: 150g chicken and 100g spinach

M4: 200g tarakihi and 100g spianch.

So basically its been the same for the last two weeks but after chat with nutritionist, fats will go up a bit and protein will too and variation in veges and cooking methods. I'll do this in the best way while still shredding the fat.

Got the BIA done and my bf% was 22% so thats all good, now just on the trip to lean and mean highway!!!

Yeah buddy, keep y'all posted

Rookie

[Maximus]

Just something to look at just in case you are getting sick of the same old food:

http://www.paleofood.com/

[Rookie]

Cheera bro, already had a look at that site and the other paleo one. You uys will be seeing a whole different menu next week.

Today was:

M1: 150g steak and 70g broccoli

M2: 150g steak red peppers and mushroom

M3: 150g chicken, red peppers and mushroom

M4: same as above

M5: same as above

Basically next week will be more variety of veges like today with the addition of soups, stir frys etc.

Today was 20 min HIIT, is it me or is it one of the coldest winters ever damn!!!!!

Training at ESBB in CHCH once a week now so should be interesting combining that style well for my 5x5 day and see how it'll how me get lean.

Cheers guys, counting down carb meal, next week kumara yeyah!!!!!! :pfft:

Also want to know if anyone has experienced dehydration on a LCD, I'm drinking about 3L but lips are always dry and sweat is just flowing crazily when I train :shock:

Rookie

[Jigga]

fantastic

[teamfatboy]

Today was 20 min HIIT, is it me or is it one of the coldest winters ever damn!!!!!

True, dat! Mind you, HIIT equals free heat, at least 'til you stop :nod:

[Rookie]

Today was 20 min HIIT, is it me or is it one of the coldest winters ever damn!!!!!

True, dat! Mind you, HIIT equals free heat, at least 'til you stop :nod:

Yeah man as soon as I stopped I was freezing, oh well I'll save my power bill and just keep doing HIIT :pfft:

[Rookie]

Sorry guys been a bit slack on here, but the diet has been the same.

Monday was rest day as gym was closed :evil: diet as below:

M1: 150 g steak, 1/4 red pepper and 1 mushroom

M2: 150g chicken, 1/4 yellow pepper and 1 mushroom, 1/4 onion

M3: 150g chicken, 70g broccoli

M4: 150g salmon, lettuce, 1 mushroom, 1/2 red pepper

So things have changed a bit since last week and I'm starting to find that variety is def the key to long term success on a plan like this. Mind is starting to play tricks- craving carbs like hell!!!! Felt like I was breaking the law by even looking at bread in the supermarket!!!

Tuesday as below:

M1:150g steak, 1/4 red pepper and 1 mushroom

M2:150g steak, 1/4 yellow pepper and 1 mushroom

M3:150g chicken 1/2 yellow pepper, 1/4 onion

M4:same as M3

M5:3 chicken drumsticks and a shitload of lettuce

M6: 200g salmon and again a shitload of lettuce

Training was 2x today because I missed out on Monday:

Am:

Bench press 45/120 Wide grip pull ups BW/50

All done in a 20min non stop type fashion, back to back

5min break

Incl DB press 12/110 Inverted rows BW/75

All done in 20mins too

Pm

Legs: conventional deadlifts: 60/140 Step ups: 200step ups (100 each leg)

Now my favourite part :pfft: Squats: 60/145 Farmers walks: 6rounds of 25kg dbs and 1 of 30kg.

Comments: Upper body session: So basically improvements from the last session were reps completed, and I found that my mind was helping a lot more because when I failed I would pause at the top (had spotting too- bench) and crank 4-5 more reps on each set and this was much better in getting more work done.

Pull ups have def gone up, and I feel my lats are hurting a lot more than last week \:D/ like the bench I'd pause well hang at the bottom for this one, and use some momentum when I was failing. Inverted rows were a new addition, but felt good and really hit the lats hard, especially when you open the shoulder blades then pull.

Legs: Very happy with all exercises progressing with reps, was really driving through the floor on the deads and found that my grip strength/forearm endurance is improving. Step ups were all good and just picked up the pace a bit to crank out more reps. Squats :shock: oh man these were a killer, was getting out 15-17 reps easy but then pushed beyond the limits and was hitting 20-25 reps later on, and even got 30 on one set!!!!! Again I hit 25 then paused a bit at the top, cranked out 2, 2 and 1.

Was sweating profusely too, oh well I know that to shed this fat I gotta work a lot harder than the average Joe.

Cheers guys!!!!!

Tonight is intervals, yeah buddy!! \:D/

Rookie

[Maximus]

You should try Tabata intevals with a 24kg kettlebell. 20 second swings, 10 seconds rest. (Repeat for 4 minutes).

After that, your cardio is taken care of.

[Rookie]

Yeah I've heard of tabatas before, 4mins you serious????!!!!!! Man sounds crazy though, I just enjoy intervals but yeah will def consider tabatas, cheers bro.

[Rookie]

Alright guys, been a bit slack. Never thought student life, training and food prep could be so time consuming.

Wednesday:

20mins HIIT in the park, 1:1 work/rest ratio.

Thursday:

Diet:

M1: 150g steak, 1/4 red pepper, 1 mushroom, two whole eggs and a handful of walnuts

M2: 150g steak, 1/4 red pepper, 1 clove garlic, 1 mushroom

M3: 3 chicken drumsticks, 4 large lettuce leaves

M4: 150g chicken breast 1/2 a kumara

M5: 200g salmon, 4 lettuce leaves

Training was 5x5 at ESBB:

Box squats: safety bar/10, safety bar/10, 50/10, 60/10 bench press: 60/5, 65/5, 70/5, 75/5, 80/5

Bent rows: 60/10, 70/10, 70/10, 75/10, 80/10 Deadlifts: 80/5, 90/5, 100/5, 120/5, 130/5

Today was the first actual carb in two and a half weeks, man it tasted like ice cream!! Onwards and upwards with the diet and training.

Felt a bit weaker, could be bodyweight drop as I'm down to a steady 79kgs and hoping to get to a lean 70-72. Time to crank up more expenditure. Box squats were put in because my lower back was starting to give me pain with my heavy deep squats.

Friday:

M1: 150g steak, 1 mushroom, two eggs and handful of walnuts

M2: 150g steak, handful of walnuts and 1/4 yellow pepper

M3: 3 chicken drumsticks, 3 lettuce leaves

M4: 150g chicken breast and 100g broccoli

M5: 200g salmon and 4 leaves lettuce

Training was 30min of complexes with 40kgs and did 12,11,10,9,8,7,6,5 with the following exercises:

Zercher squat

Lunges

Bent rows

Floor press

It was intense to say the least, much more enjoyable then running or walking. Good cardio, next week will have two complex sessions and two-three HIIT sessions. Hopefully I hit 78kg with the increase in expenditure and increase in cals to kick the metabolic rate. Off for some HIIT in this cold CHCH winter.

Cheers guys, Rookie

[Maximus]

Training and diet looking solid. Check this out:

This is pioneered by my trainer Mike Mahler (http://www.mikemahler.com) Try fitting 25 of these together and your cardio is taking care of period. You get crazy stares from people as well.

[Rookie]

Cheers maximus that looks intense and crazy at the same time. Which 24 were you talking bout? I've heard of mahler through the MMA circle.

OK time for the updates:

Monday

Diet was:

M1 150g steak, 2 eggs and handful of walnuts

M2 150g steak, 100g broccoli and handful of walnuts

M3 3 chicken drumsticks

M4 150g chicken breast and 100g broccoli

M5 200g ground beef and 1 whole green pepper

Ok training was:

Bench 45/145 Pull ups BW/50 20min work period

DB incline 12/120 Inverted rows BW/90 20min work period

Legs was:

Deadlifts 60/145 250 step ups (125 each leg)

Squats 65/150 :shock: holy f*ck my legs were shaking and sweat was dripping everywhere!!! Sweat by sweat and lift by lift!!!

Farmers walks: 25kg/7 rounds, forearms were fatiguing quick- all the deads I did before I guess.

Today diet was:

M1 150g steak, 2eggs and 50g spinach

M2 150g steak 50g spinach

M3 150g chicken breast and 50g spinach

M4 3 chicken drumsticks and handful of walnuts

M5 150g ground beef, 1/2 onion, 2 mushrooms and 50g spinach

M6 200g ground beef, 1/2 onion, 1/2 green pepper and 2 mushrooms

So far so good, my abs are becoming visible \:D/ and down to 79ish so I think the bump up in cals is helping metabolism. I'm eating every to 2-2 1/2 hrs.

Complexes tomorrow.

cheers guys- rookie

[Rookie]

OK!!!!! Shit about time for an update. No excuses, I've been a slack mofo but trained till sat and has this week off til yesterday. At a comfy 78 right now.

SO Wednesday last week was intervals 1:1 work ratio, 18mins total HIIT

Thursday was 5x5 as follows:

Safety bar box squats:

bar/10, 40/10, 60/5, 70/5, 80/5, 90/5, 100/5

Bench:

40/10, 50/8, 60/8,70/5, 75/5, 75/5, 80/5, 85/5

Bent rows: 65/10, 65/10, 70/10, 75/10, 80/10

Deadlifts: 80/5, 90/5, 100/5, 120/5, 130/5, 135/5

Those deads took it out of me alright!!!!!!!!!!!

Ok, so diet has changed up a bit fats have gone up and now looks like this everyday:

M1 150g steak, 3 eggs and spinach

M2 same as above expect with a tbsp of olive oil on top

M3 150g chicken with lettuce and handful of almonds

M4 150g ground lean beef with 2mushrooms and 1/4 onion and 2eggs

M5 150-200g salmon with spinach, red peppers and mushrooms with handful of almonds

Ok guys as you can see the diet has changed a bit and included more fats and more red meat.

Friday last week:

complexes of

Zercher squat

Lunges

Bent rows

floor press

this time I went in a sequence from 12 down to 1, all in 40mins and two sets of wide grip pull ups at the end, bw/5, bw/5

Was damn hard especially the last ones and was steaming/sweating so I knew I worked hard. :shock: Legs were feeling it on saturday!!!

Saturday: Intervals HIIT 20mins 1:1.5 work/rest ratio

Thurs this week: 5x5

Box squats with safety bar: 50/10, 60/5, 70/5, 80/ 5, 90/5, 100/5

Bench: 40/10, 55/8, 65/5, 70/5, 75/5, 80/5, 85/5

Bent rows: 40/10, 50/10, 60/10, 70/10, 80/10

Deadlifts: 90/5, 100/5, 120/5, 130/5, 135/5, 140/5!!!!!!!!!!

Was f--ing stoked with the deads, last two reps were damn hard to lockout!!!!!!!!!!

Alright and today was complexes: up to 45kg now and did 12 down to 1 in 37mins!!!!! better than last week and even added 5kg \:D/

Zercher squat

Lunges

Bent rows

Floor Press

Cheers guys,

Rookie.

P.S will be on here quite a bit with the next three weeks deicated to train, eat and sleep yeah buddy!!! :pray:

[Rookie]

Ok, so today was a cold days cardio..

18mins HIIT 1:1.5 Work:Rest ratio

Was all good except the fact it was raining and friggin cold but some things just have to be done in order to achieve things.

Food was the usual but included some more fish and a new source of fibre: ground flax seed.

M1 150g steak and 3eggs with 50g spinach and 2 mushrooms

M2 same as above without the eggs

M3 150g of hoki fillets with 80g spinach and 1 mushroom, 1/2 clove of garlic

M4 same as above

M5 150g steak with spinach, red pepper, broccoli and 1 mushroom

So basically I've been getting about 3-4tbsps of ground flax seed a day which is usually taken between meals.

And if you guys wondered about other fats I usually get about 1tbsp of olive oil on my food and nuts but don't have just run out.

Fish oils too at about 20-25g a day.

Objectives for this week:Increase or at least maintain good fats and include more veges and as much variety where possible.

Calories will be in check and the leaning out process will be back on the tracks. Trying a different format for my density training this week and new format for complexes. Have to make sure there's no room for adaptation :pfft:

Cheers guys will keep you updated.

Rookie

[Rookie]

Alright, yesterday and tonights updates:

Diet:

M1 3eggs,150g steak and some mushrooms

M2 150g steak, 50g spinach and 1 mushroom. 2slices paleo bread

M3 150g hoki fillets and spinach and mushrooms

M4 150g hoki fillets and some lettuce. 1slice paleo bread

M5 200g salmon with some lettuce

Training was a bit diff:

squats bench press

155/65 130/50

Lunges Incline DB flyes

120/15 120/12

All done for 20min each work period, was damn hard and pretty sore today but it's def improving my work capacity :nod:

Ok so I've split things into quads/chest and hammy/back=more lactate production=more gh=more fat loss

Diet today was:

M1 2eggs 150g steak and 2 mushrooms. 1 slice of paleo bread

M2 150g hoki fillet and 2 mushrooms and 50g spinach

M3 150g steak, 2 mushrooms and 1 slice paleo bread

M4 150g hoki fillet and lettuce. 40g almonds

M5 200g salmon and lettuce

Alright paleo bread is 2 cups of ground flaxseed with 4 eggs, and some water. mix it all up and chuck in the oven for 40mins.

Good source of fibre and fats.

Todays training was :

Deadlifts Pull-ups

120/70 60/bw (77kg)

Inverted rows: T-bar rows:

100/bw 110/40

ok so changed up a bit, trying get my lats up a bit which is my weakest point atm. Pics will be up soon, finally abs are coming out and bodyparts are starting to separate!!! \:D/

Cheers, rookie

[Rookie]

Ok so yesterday was a recovery day which included active recovery in the form of 1hr steady walk. Diet for the day was as follows:

M1 150g steak, 2 eggs, 40g cashews

M2 150g steak, 2 mushrooms, spinach and 40g almonds

M3 150g hoki fillets, spinach and 40g almonds

M4 150g hoki fillets spinach and 30g cashews

M5 150g chicken breast, red pepper, 30g almonds

Ok so the diet as you can see has more good fats in there, defnitely helping with energy levels etc so todays training should be awesome. Oh and just to clarify in my last post I muddled the order around with weight and reps. I mean who at 77kgs can deadlift 120x70 reps basically non stop :pfft:

Things are looking alright so far but seemed to have plateaued a bit.. Any advice on diet?

Maybe training?

Will trial and error with the 1hr walks at night and some HIIT.

Rookie

[Im Hungry]

Hi Rookie, you're going well! If you can get another caliper test done after 7-14 days to see the change (get the same person to do the test) and post results.

[Rookie]

Cheers!! Yeah you're spot on, getting my bf checked in 14days time. It was done by B.I.A machine which seems to be quite accurate and same person and same conditions (time, food etc). Def getting harder as the diet progresses because other people see my changes but I don't really see them, just jeans getting loose etc and some muscle definition but its starting to become a mindscrew!! Should've taken before pics way earlier :doh:

Will get some up though!! Currently chowing down dinner: mixed nuts and chicken breast!

Rookie

[Rookie]

Ok so I was in dunners on Friday so couldn't update.. but

Thursday diet was:

M1 150g steak and 2eggs, spinach and mushrooms

M2 150g steak and 30g almonds

M3 150g chicken breast and 20g brazil nuts

M4 150g chicken breasts, red peppers, mushroom

M5 200g salmon and spinach, lettuce

Training was 5x5

Box squats safety bar: bar/10, 70/5, 80/5, 90/5, 100/5, 110/5

Bench: 40/10, 50/8, 60/10, 75/5, 80/5, 80/5, 85/5

Bent rows: 65/10, 70/10, 75/10, 75/10, 80/10

Deadlifts: 100/5, 110/5, 120/5, 130/5, 140/5

So shit that was so hard I'm not gonna lie!!

Friday diet was the exact same as Thursday.

Training was new complex format:

7rounds of 15reps on Zercher squats, straight legged deads, floor presses and 8 reps on bent rows as they are a lot weaker than everything else endurance wise.

I've found that this training is helping with everything. Social life is getting damn hard, since I'm not eating the same stuff and always eating, friends just don't understand this ay. They always want some of my food but just hard when you're dieting and have to make sure you're getting enough food at precise times. Might have to put social life on hold for a while, next 8-12 weeks. I want to dedicate everything to training because social life=major distractions, both dietary like burgers, chips etc and alcohol. Peer pressure is hard but I think if theres one lesson I've learned form this dieting is that you NEED/HAVE to surround yourself with like minded people otherwise things just don't work!!!

Anyway off to start the week fresh today and train some chest/quads

Cheers

Rookie

[Rookie]

OK so yesterday was quads/chest:

Squats and bench:

155/65 squats 132/50 bench

Lunges and Incline DB presses

120/15 lunge 110/15

Today was hammys and back

Deadlifts and pull-ups:

130/70 deads and 60/bodyweight pull-ups

Stiff legged deads and inverted rows:

120/70 deads and 120/bw

Diet was:

M1 150g steak and handful of cashews and spinach

M2 200g chicken breast, lettuce and handful of almonds

M3 150g chicken breast, red peppers, 4 brazil nuts

M4 150g hoki fillets, spinach, lettuce and red pepper

M5 200g salmon, spinach and mushroom

Today was:

M1 150g steak and 2 eggs, spinach and mushroom

M2 150g chicken breast and cashews

M3 150g hoki fillets, lettuce

M4 150g chicken breasts, 100g broccoli, handful of almonds

M5 200g salmon and lettuce

Going to start taking thermo's before cardio and weights from thurs.

Found that I've sort of hit a plateau, say no to catabolism!!!!!!!!

[Rookie]

Hey guys:

Yesterday was just cardio first thing in the morning but diet as usual. Cals were kept low.

Diet:

M1 200g chicken breast, spinach and 30g cashews

M2 150g chicken breast, spinach and 4 brazil nuts

M3 same as above

M4 same as above

M5 30g whey protein and 50g frozen berries, 1tbsp ground flax seed

Most of you think it may be boring but I'm trying to switch the diet up to see what'll work better.

The addition of the shake was advised from a friend of mine, because I was waking up hungry in the middle of the night.

Off to get some thermo's today and doing 5x5's

Keep y'all posted....

Rookie

[Pseudonym]

What are the macros for the, Rookie? Obviously the intention is zero-carb, but to me that looks really low in fat, too.