View Full Version : My Journey to loosing fat!
Hello,
My name is Nick and I am from Bulgaria! I have been working out since the last of 2013. I have decide to start my own Journal. I am also using BodySpace, but this feels a bit different.
Currently, I am 118.5kg (I started at around 123-124). This varies during the day but it is about 118-119. My goals are simple - loose body fat while not loosing muscle growth.
My diet:
I am on a strict low-carb diet. I am consuming around 280gr of protein. My carb intake is around 90gr per day. I am trying to keep my fat intake around 60-70gr a day.
My meal today (2th of Feb 2014)
07:30 Just before my workout I got 50 grams of whole bread with some low fat cream cheese. With this I am getting l-carnitine and fat burner.
08:15 I have hit the gym. Chest, Triceps and Shoulders. During the workout I am drinking BCAA.
--Chest:
Barbell Incline Bench Press - Medium Grip
*1st set 20kg X 11reps
*2nd set 20kg X 11reps
*3rd set (till failure) 25kg x 10reps
Butterfly
*1st set 55kg X 12reps
*2nd set 55kg X 12 reps
*3rd set (till failure) 60kg x 10reps
--Shoulders--
Side Lateral Raise
*1st set 9kg X 12reps
*2nd set 9kg X 12reps
*3rd set (till failure) 9kg x 15reps
--Triceps--
Triceps Pushdown
*1st set 40kg X 12reps
*2nd set 50kg x 12reps
*3rd set (till failure) 50kg x 15reps
Lying Close-Grip Barbell Triceps Extension Behind The Head
*1st set 15kg X 10reps
*2nd set 15kg X 10reps
*3rd set (till failure) 15kg X 11reps
09:30 After my workout I am having a 32g (one scoop) of Whey Shake with 250ml of 1.5%fat Milk.
13:00 I am having 130gr of grilled chicken breast + 150gr of steamed vegetables
15:30 I am having a 32g (one scoop) of Whey Shake with 250ml of 1.5% fat Milk + some a banana/green aple or some almonds
18:00 I am having 130gr of grilled chicken breast + 150gr of steamed vegetables
21:00 I am having a dinner. In the time of this it is around 16:10, so I am still thinking about it. However, I am planning to get around 7-8 eggs with yolks. I am adding the yolks, as I am taking almost no fats the entire day, so I find these yolks a decent source of healthy fats + proteins. I am thinking of simple scrambled eggs.
23:00 Sleep! :)
This is my first day on a new training plan. What do you think? I am not doing cardio today, however I am doing it 5-6 days a week. 30-35 minutes of HIIT cardio. I am planning to go for Animal Cuts/Animal Pak cycle after the end of this week. What do you think?
Malloy1344
02-04-14, 9:54 am
Welcome to the Forum man! You will find alot of great advice and encouragement here....
I can make some suggestions.....i won't say I'm right or wrong, just observations based on my experiences.....
1.) Eating at 730 then training at 815...........For me personally, that is too close to training to eat. I like to train about 2hrs after my last meal. Granted I'm sure thats not the case with you since your training early AM.....thats just personal preference to me however..... if its working, stick with it!
2.) what is your training split like? Chest/Delts/Tris is alot in one day. They are all complimentary muscles however so its a good grouping, but you may want to split it up more if possible. How many days a week do you lift weights?
3.) 5-6 sesssions of HIT cardio a week @ 30-35 minutes seems intense. From things I've read ( again this isnt fact, but merely my observations and what has worked for me) I prefered 2-3 days of HIT cardio @ 20-25 minutes, and then 2-3 days of Low intensity, longer duration. I never did HIT on weight days.
4.) Looks like your diet is real good! Eating nice and clean.
shr3d37
02-04-14, 10:32 am
Yo man! Thanks for the reply!
Indeed, I am actually thinking of training on empty stomach just with the Cuts! :) This way I can have some eggs with my shake after the training for a great start of the day.
I am training 6-7 days a week. However, don`t go nuts. I am not doing lifting 7 days per week. I am resting like 2 days, but in these days I hit the gym for some treadmill incline walk, but nothing intense. Like 15% incline and 4.9kph just to get my blood flowing for better recovery. I always find it nice to have treadmill after leg day.
I will take your advise for the cardio and see how it goes.
Swolepez
02-04-14, 12:15 pm
By training on an empty stomach do you mean cardio or lifting?? Or both?
By training on an empty stomach do you mean cardio or lifting?? Or both?
Both.
Hello,
08:30-09:00 Breakfast
1x Banana (132gr~) - 115cal.[0.5gr fat][1.4gr protein][30gr carbs]
3x Slces of Whole Bread (94gr~) - 194cal.[1.4gr fat][6gr protein][45gr carbs]
33gr of Cream Cheese (8%fat) - 39cal.[2.7gr fat][2.5gr protein][1.3gr carbs]
This was basically a banana with 3 slices of bread with some cream cheese!
I am currently at the office and planning to have my lunch in around 1 hour or hour and a half! I will keep this thread updated with my activity during the day. I plan to train around 20:00 - 20:30!
Sup boys! Another day has passed! I figured, I can`t edit the posts so I will just post my activity in the end of the day!
5th of Feb 2014 - Legs/Abs in the Gym!
I have prepared a solid amount of Tuna Salad to combine with my grilled chicken breasts. Here is what the salad contains:
230gr of Lettuce - 34cal.[0.3gr fats][2.16gr protein][7gr carbs]
40gr of black olives - 95cal.[9.1gr of fats][0.7gr of protein][2.5gr of carbs]
200gr of cucumber - 24cal.[0.32gr of fats][1gr of protein][5gr of carbs]
185gr of Tuna (can) - 159cal.[1.7gr of fats][36gr of protein][0gr of carbs]
240gr of boiled eggs (with yolks) - 372cal.[26fr of fats][30gr of protein][2.7gr of carbs]
09:00 Breakfast
1 Banana (130gr) - 115cal/0.5gr of fat/1.4gr of protein/30gr of carbs/
3 slices of whole bread (94gr) - 194cal/1.2gr of fat/6gr of protein/45gr of carbs/
8% fat Cream cheese for the bread (33gr) - 39cal/2.7gr of far/2.5gr of protein/1.3 gr of carbs/
Very basic breakfast with a banana and 3 slices of whole bread with cream cheese on top. Felt great!
13:00 Lunch
150gr of grilled chicken breast - 163cal/1.8gr of fat/35gr of protein/0gr of carbs/
1/3 of the Tuna Salad - 228cal/12.3gr far/23gr protein/6gr carbs/
15:30 Mid-Meal snack
32gr of Whey Shake (1 scoop) - 120cal/1gr of fat/23gr of protein/4gr of carbs/
350ml of 1.5% fat milk - 166cal/5.5gr of fat/11gr of protein/16fr of carbs/
Basically a milk/protein shake.
18:30
150gr of grilled chicken breast - 163cal/1.8gr of fat/35gr of protein/0gr of carbs/
1/3 of the Tuna Salad - 228cal/12.3gr far/23gr protein/6gr carbs/
20:30 GYM TIME! ABS AND LEGS!
***Leg Press***
1st Set - 70(kg)x12
2nd Set - 100(kg)x12
3rd Set - 130(kg)x15 - till fail
***Leg Extension***
1st Set -60(kg)x12
2nd Set - 60(kg)x12
3rd Set - 65(kg)x18 - till fail
***Seated Leg Curl***
1st Set - 50(kg)x12
2nd Set - 60(kg)x12
3rd Set - 65(kg)x18 - till fail
***Stiff-Legged Dumbbell Deadlift***
1st Set - 20(kg)x12
2nd Set - 25(kg)x12
3rd Set - 25(kg)x15 - till fail
***Seated Calf Raise***
1st Set - 35(kg)x12
2nd Set - 35(kg)x12
3rd set - 35(kg)x20 - till fail
***Standing Calf Raises***
1st Set - 50(kg)x12
2nd Set -50(kg)x12
3rd Set - 50(kg)x15 - till fail
***Ab Crunch Machine***
Sadly, the machine was broken and I was planning to hit it. Well, I replaced it with another exercise. I can`t name it in English. Basically you do on declined bench and swing from left to right with a weight. I hope you understand me. It hits pretty hard after the 15th rep.
1st set - 15 reps
2nd set - 15 reps
3rd set - 19 reps - till fail
***Hanging Leg Raise***
1st set - 12
2nd set - 12
3rd set - 13 - till fail
Workout duration - 59 minutes. Felt great!
22:00 Light dinner
32gr of Whey Shake (1 scoop) - 120cal/1gr of fat/23gr of protein/4gr of carbs/
350ml of 1.5% fat milk - 166cal/5.5gr of fat/11gr of protein/16gr of carbs/
4 eggs (2 yolks) - I was cba with mathing this.
Today calories - 1852~
Fats: 41gr of fats, I am thinking of getting this higher.
Protein: 194gr of protein. I am going for 1.8 grams of protein per kilo, so I think it was decent. (118.5kg x 1.8 = 213)
Carbs: 130gr of carbs. I think this is enough. However, I am currently wondering If I should go for higher carb amount. I will give it around a week with this type of macro!
Tomorrow is rest/cardio day! Going to hit it for around 30-35 of HIIT. :)
Yo! 6th of Feb! Biceps, Back and Cardio!
11:00 Breakfast
50гр. Gherkins - 5.5cal/0gr of protein/1gr of carbs/0gr fat/
40гр. Cream cheеse 8%fat - 45cal/3gr of protein/1.5gr of carbs/3gr of fat/
3 slices of Whole Bread(95gr) - 219cal/6gr of protein/45gr of carbs/1.5gr of fat/
Total for Breakfast: 270cal/9gr of protein/47gr of carbs/5gr of fat
13:00 Lunch
150gr of Turkey meat (drumstick) - 171cal/30gr of protein/0gr of carbs/5.5gr of fat/
70gr of Gherkins - 7cal/0gr of protein/1.5 gr of carbs/0gr of fat/
1 slice of Whole Bread (30gr) - 70cal/2gr of protein/15gr of carbs/0.5gr of fat/
Total for Lunch: 248cal/32gr of protein/16gr of carbs/6gr of fat
16:00 Day Meal #1
170gr of Turkey meat (drumstick) - 178cal/35gr of protein/0gr of carbs/4gr of fat/
50гр. Gherkins - 5.5cal/0gr of protein/1gr of carbs/0gr fat/
Total for Day Meal #1 - 184cal/35gr of protein/1gr of carbs/4gr of fat
17:30 Pre-Workout Snack
350ml of 1.5% fat milk - 166cal/11gr of protein/16gr of carbs/5.5gr of fat/
32gr of Whey Shake (1scoop) - 120cal/23gr of protein/4gr of carbs/2gr of fat/
Total for Pre-Workout Snack - 286cal/24gr of protein/20gr of carbs/7.5gr of fat/
20:30 Post-Workout Dinner
350ml of 3.0%fat milk - 174cal/10gr of protein/14.5gr of carbs/9gr of fat/
32gr of Whey Shake (1scoop) - 120cal/23gr of protein/4gr of carbs/2gr of fat/
4 whole eggs (250gr) omlet - 300cal/24gr of protein/1.2gr of carbs/22gr of fat/
Total for Post-Workout Dinner - 594cal/57gr of protein/20gr of carbs/33gr of fats
Total for Today - 1582cal/157gr of protein/104 gr of carbs/55gr of fats
---------------THE GYM SESSION--------------------
***ONE-ARM DUMBBELL ROW***
1st Set 12.5kg dumbbell 12reps
2nd Set 12.5kg dumbbell 12reps
3rd Set 12.5kg dumbbell 20reps - till failure
***UNDERHAND CABLE PULLDOWNS***
1st Set 50kg 12reps
2nd Set 50kg 12reps
3rd Set 55kg 11reps - till failure
***BARBELL DEADLIFT***
1st Set 40kg 12reps
2nd Set 40kg 12reps
3rd Set 40kg 13reps - till failure
***DUMBBELL ALTERNATE BICEP CURL***
1st Set 12.5kg dumbbell 12reps
2nd Set 12.5kg dumbbell 10reps
3rd Set 15kg dumbbell 9reps - till failure
***BARBELL CURL***
1st Set 12.5kg 12reps
2nd Set 20kg 11reps
3rd Set 20kg 10reps - till failure
I think I overestimated myself here and I should have done it with 15kg or 17kg. Will see next session.
***30 mins of cardio on treadmill***
Switching every 2 mins between 4.9kph on 10% incline and 5.6kph on 15%incline. I was around 140bpm! Felt great!
I forgot to add my daily stuff yesterday, as I was out of time about it. However, here is the 7th of February daily routine!
11:00 Breakfast
35gr of 8% Cream Cheese - 41cal/2.6gr of protein/1.5gr of carbs/2.8gr of fat/
3 slices of Whole Bread(95gr) - 219cal/6gr of protein/45gr of carbs/1.5gr of fat/
Total for Breakfast: 260cal/9gr of protein/47gr of carbs/4.5gr of fat
14:30 Post-Workout Meal
350ml of 3.0%fat milk - 174cal/10gr of protein/14.5gr of carbs/9gr of fat/
32gr of Whey Shake (1scoop) - 120cal/23gr of protein/4gr of carbs/2gr of fat/
Total for Post-Workout Meal - 294cal/33gr of protein/18.5gr of carbs/11gr of fat
18:00 Day Meal #1
70gr of mushrooms steamed together with the chicken breast - 30cal/2.1gr of protein/4.2gr of carbs/0gr of fat
135gr of steamed chicken breast - 138cal/30gr of protein/0gr of carbs/1.3gr of fat
135gr of steamed vegetables mix (carrots,corn and pea) - 76cal/3.5gr of protein/11gr of carbs/1gr of fat
1 slice of whole bread (30gr) - 73cal/2gr of protein/15gr of carbs/0.5gr of fat
Total for Day Meal #1 - 317cal/37.6gr of protein/30.2gr of carbs/3gr of fat
19:35 Day Meal #2
70gr of mushrooms steamed together with the chicken breast - 30cal/2.1gr of protein/4.2gr of carbs/0gr of fat
135gr of steamed chicken breast - 138cal/30gr of protein/0gr of carbs/1.3gr of fat
135gr of steamed vegetables mix (carrots,corn and pea) - 76cal/3.5gr of protein/11gr of carbs/1gr of fat
Total for Day Meal #2 - 244cal/35.6gr of protein/15.2gr of carbs/2.3gr of fat
21:30 Dinner
70gr of mushrooms steamed together with the chicken breast - 30cal/2.1gr of protein/4.2gr of carbs/0gr of fat
135gr of steamed chicken breast - 138cal/30gr of protein/0gr of carbs/1.3gr of fat
135gr of steamed vegetables mix (carrots,corn and pea) - 76cal/3.5gr of protein/11gr of carbs/1gr of fat
Total for Dinner - 244cal/35.6gr of protein/15.2gr of carbs/2.3gr of fat
***TOTAL FOR THE DAY***
1359cal/150gr of protein/125gr of carbs/24gr of fat/
Training around 13:00. I was about to do only cardio, as its what I call a rest day, however I did some abs, as well.
---Cardio---
***30 mins of cardio on treadmill***
Switching every 2 mins between 4.9kph on 10% incline and 5.6kph on 15%incline. I was around 140bpm!
---ABS---
I did like 4 sets of 3/4 crunches with 10-15 reps, but instantly after each set I was doing left-to-right swings with 10kg of barbell. My stomach was literally screaming in pain.
For a rest day I felt extremely good. Looking forward for tomorrow`s Chest, Shoulders & Triceps session.
Hey Folks! There you go, 8th of Feb 2014!
07:30 Breakfast
25gr of 8% Cream Cheese - 20cal/2gr of protein/1gr of carbs/2 gr of fat/
2 slices of Whole Bread(95gr) - 146cal/4gr of protein/30gr of carbs/0.7gr of fat/
Total for Breakfast - 166/6gr of protein/31gr of carbs/3gr of fat
09:40 Post-Workout snack
350ml of 3.0%fat milk - 174cal/10gr of protein/14.5gr of carbs/9gr of fat/
32gr of Whey Shake (1scoop) - 120cal/23gr of protein/4gr of carbs/2gr of fat/
Total for Post-Workout Meal - 294cal/33gr of protein/18.5gr of carbs/11gr of fat
[b]12:00 Lunch
70gr of mushrooms steamed together with the chicken breast - 30cal/2.1gr of protein/4.2gr of carbs/0gr of fat
135gr of steamed chicken breast - 138cal/30gr of protein/0gr of carbs/1.3gr of fat
135gr of steamed vegetables mix (carrots,corn and pea) - 76cal/3.5gr of protein/11gr of carbs/1gr of fat
Total for Lunch - 244cal/35.6gr of protein/15.2gr of carbs/2.3gr of fat
16:00 Day Meal #1
350ml of 3.0%fat milk - 174cal/10gr of protein/14.5gr of carbs/9gr of fat/
32gr of Whey Shake (1scoop) - 120cal/23gr of protein/4gr of carbs/2gr of fat/
Total for Day Meal #1 - 294cal/33gr of protein/18.5gr of carbs/11gr of fat
19:00 Day Meal #2
70gr of mushrooms steamed together with the chicken breast - 30cal/2.1gr of protein/4.2gr of carbs/0gr of fat
135gr of steamed chicken breast - 138cal/30gr of protein/0gr of carbs/1.3gr of fat
135gr of steamed vegetables mix (carrots,corn and pea) - 76cal/3.5gr of protein/11gr of carbs/1gr of fat
Total for Day Meal #2 - 244cal/35.6gr of protein/15.2gr of carbs/2.3gr of fat
20:32 Dinner
190gr of scrambled eggs (with yolks) - 292cal/21gr of protein/1gr of carb/20gr of fat
Total for Dinner - 292cal/21gr of protein/1gr of carb/20gr of fat
Ive accidentally had 100 gr of Whole Grain Eincorn Flour Cookies during the day at work. It is not like I was hungry, but god damn this was f tasty. However, I did not get out of my macro - 392cal/53gr of carbs/11gr of protein/12gr of fats.
Total for today was 1926cal/175gr of protein/145gr of carbs/61gr of fat/
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
My training was around 08:20 - Chest, Triceps & Shoulders! It was like:
***BARBELL BENCH PRESS - MEDIUM GRIP***
1st Set 30kg 11reps
2nd Set 30kg 10reps
3r3d set 35kg 7reps (fail)
***INCLINE DUMBBELL FLYES***
1st Set 12.5kg dumbbells 11reps
2nd Set 12.5kg dumbbells 11reps
3rd Set 12.5kg dumbbells 16rep (fail)
***SEATED BENT-OVER REAR DELT RAISE***
1st Set 5kg dumbbells 10reps
2nd Set 5kg dumbbells 11reps
3rd Set 5kg dumbbells 13reps (fail)
***SEATED DUMBBELL PRESS***
1st Set 10kg dumbbells 12reps
2nd Set 10kg dumbbells 12reps
3rd Set 10kg dumbbells 10reps (fail)
***CLOSE-GRIP BARBELL BENCH PRESS***
1st Set 15kg 11reps
2nd Set 15kg 10reps
3rd Set 15kg 6reps (fail)
***STANDING DUMBBELL TRICEPS EXTENSION***
1st Set 12.5kg 12reps
2nd Set 12.5kg 10reps
3rd Set 12.5kg 14reps (fail)
9th of Feb - Cardio and Abs!
Here is my menu for today!
09:00 Breakfast
25gr of 8% Cream Cheese - 20cal/2gr of protein/1gr of carbs/2 gr of fat/
2 slices of Whole Bread(95gr) - 146cal/4gr of protein/30gr of carbs/0.7gr of fat/
Total for Breakfast - 166/6gr of protein/31gr of carbs/3gr of fat
11:30 Post-Workout Snack
32gr of Whey Shake (1 scoop) - 120cal/23gr of protein/4gr of carbs/1gr of fat/
350ml of 1.5% fat milk - 166cal/11gr of protein/16gr of carbs//5.5gr of fat
Total for Post-Workout Snack - 286cal/34gr of protein/20gr of carbs/6.5gr of fat
15:00 Lunch
190gr of steamed Turkey Meat (drumstick) - 199cal/30gr of protein/0gr of carbs/4.5gr of fat
90gr of Mushrooms (steamed together with the Turkey Meat) - 25cal/3.5gr of protein/0.8gr of carbs/1gr of fat/
Total for Lunch - 224cal/34gr of protein/1gr of carbs/5.5gr of fat
16:00 Snack
1 slice of Whole Bread (21gr) - 45cal/1.3gr of protein/11gr of carbs/0.3gr of fats/
16gr of cottage cheese - 19cal/3gr of protein/0.63gr carbs/0.5gr of fat/
Total for Snack - 64cal/4gr of protein/12gr of carbs/1gr of fat
17:50 Meal #1
275gr of lean beef (boiled and steamed in oven) - 313cal/58gr of protein/0gr of carbs/8.5gr of fat)
90gr of carrots (steamed in the oven with the beef) -33cal/0.7gr of protein/7gr of carbs/0fat
155gr of mushrooms (steamed in the oven with the beef) 17.5cal/2.5gr of protein/0.5gr of carbs/0.6gr of fat
Total for Meal#1 - 363cal/61gr of protein/8gr of carbs/9gr of fat/
21:00 Dinner
275gr of lean beef (boiled and steamed in oven) - 313cal/58gr of protein/0gr of carbs/8.5gr of fat)
90gr of carrots (steamed in the oven with the beef) -33cal/0.7gr of protein/7gr of carbs/0fat
155gr of mushrooms (steamed in the oven with the beef) 17.5cal/2.5gr of protein/0.5gr of carbs/0.6gr of fat
Total for Dinner - 363cal/61gr of protein/8gr of carbs/9gr of fat/
***TOTAL - 1466/200/80/34***
My training session was around 10:15 AM. It was the so called "rest" day that include cardio, but I have added abs.
---Cardio---
***30 mins of cardio on treadmill***
Switching every 2 mins between 4.9kph on 10% incline and 5.6kph on 15%incline. I was around 140bpm!
---Abs---
4sets of 15reps 3/4 crunches. Instantly after every set I was doing left-to-right swings with 10kg of weight.
The menu for today (10th of Feb 2014):
2 slices of Whole Bread(95gr) - 146cal/4gr of protein/30gr of carbs/0.7gr of fat/
30gr of cottage cheese - 38cal/6gr of protein/1.2 gr carbs/1gr of fat/
400gr of chicken breast - 440cal/92gr of protein/0 cargs/4g of fat
32gr of Whey Shake (1 scoop) - 120cal/23gr of protein/4gr of carbs/1gr of fat/
350ml of 1.5% fat milk - 166cal/11gr of protein/16gr of carbs//5.5gr of fat
Really messed day. I had a car crash and barely had any time to eat.
The training for today (10th of Feb 2014):
***BARBELL FULL SQUAT***
1st Set 60kg 12reps
2nd Set 50kg 10reps
3rd Set 70kg 10reps (fail)
***DUMBBELL LUNGES***
1st Set 20kg 11reps
2nd Set 20kg 11reps
3rd set 20kg 11reps (fail)
***SEATED LEG CURL***
1st Set 55kg 12reps
2nd Set 60kg 12reps
3rd Set 65kg 17reps (fail)
***STIFF-LEGGED BARBELL DEADLIFT***
1st Set 30kg 12reps
2nd Set 30kg 12reps
3rd Set 35kg 11reps
***SEATED CALF RAISE***
1st Set 60kg 12reps
2nd Set 60kg 12reps
3rd Set 60kg 11reps (fail)
***STANDING CALF RAISES***
1st Set 50kg 12reps
2nd Set 60kg 12reps
3rd Set 60kg 13reps
***3/4 CRUNCHES with 10kg weight***
1st Set 25 reps
2nd Set 25 reps
3rd Set 35 reps
4th Set 30 reps
5th Set 30 reps
6th Set 30 reps
The menu for today (11th of Feb 2014):
32gr of Whey Shake (1 scoop) - 120cal/23gr of protein/4gr of carbs/1gr of fat
350ml of 1.5% fat milk - 166cal/11gr of protein/16gr of carbs/5.5gr of fat
300gr of Chicken Breast (steamed) - 330cal/69gr of protein/0 gr of carbs/3gr of fat
350gr of Green Apple - 147cal/1.5гр of protein/42gr of carbs/0 gr of fat
100gr of Mushrooms (steamed) - 14cal/2gr of protein/0.4 gr of carbs/0.5 gr of fat
100gr of Banana - 95cal/1gr of protein/23gr of carbs/0.3gr of fat
4yolks/7whites scrambled - 328cal/36gr of protein/1.4gr of carbs/19gr of fat
Total for today: 1200/171/86/30
I know it is still low, but today was really f day at work. Had no time to cook for myself and I did not want to go for junks.. :(
Тhe training for today (11th of Feb 2014) - Biceps/Back:
***BENT OVER TWO-DUMBBELL ROW***
1st set 15kg barbells 12reps
2nd Set 15kg barbells 12reps
3rd Set 15kg barbells 14reps (fail)
***CONCENTRATION CURLS***
1st set 9kg barbells 10reps
2nd set 9kg barbells 10reps
3rd set 9kg barbells 13reps (fail)
***BARBELL CURL***
1st set 12.5kg 12reps
2nd Set 12.5kg 12reps
3rd set 12.5kg 14reps (fail)
***WIDE-GRIP LAT PULLDOWN***
1st set 55kg 12reps
2nd set 55kg 10reps
3rd set 55kg 12reps (fail)
***HYPEREXTENSIONS (BACK EXTENSIONS) with 10k weight***
1st Set 12reps
2nd Set 12reps
3rd Set 12reps (fail)
shr3d37
02-13-14, 12:10 am
The menu for today (12th of Feb 2014):
32gr of Whey Shake (1 scoop) - 120/23/4/1
350ml of 1.5% fat milk - 166/11/16/5.5
50gr Belvita Cookies - 227/4.5/34/8
100gr banana - 95/1.2/23/0.3
200gr chicken meat from drumstick - 220/40/0/8
50gr of smoked white cheese (together with the chicken) - 138/12/1.5/8
50gr yellow cheese(together with the chicken) - 165/10/1/15
50gr of mshrooooms(together with the chicken) - 7.5/1/0.4/0
32gr of Whey Shake (1 scoop) - 120/23/4/1
350ml of 1.5% fat milk - 166/11/16/5.5
1 small slice of pizza (fuck this birthday at the office) - 250/5/40/20
The nutrition values are as it follows - Cals/Protein/Carbs/Fats
Total for today - 1675/141/140/70
The training for today (12th of Feb 2014):
Since it was a “rest” day, I did only 30 minutes of cardio. I was trying to keep my BPM around 120-130.
shr3d37
02-13-14, 12:20 pm
The work out for today:
I. Dumbbell Bench Press
1st Set 15kg barbells 12reps
2nd Set 17.5kg barbells 12reps
3rd Set 17.5kg barbells 14reps - till fail
II. Dumbbell Flyes
1st Set 12.5kg barbells 10reps
2nd Set 12.5kg barbells 10reps
3rd Set 12.5kg barbells 13reps - till fail
III. Side Lateral Raise
1st Set 10kg barbells 12reps
2nd Set 10kg barbells 12reps
3rd Set 10kg barbells 14reps - till fail
IV. Seated Barbell Military Press
1st Set 10kg 10reps
2nd Set 20kg 10reps
3rd Set 20kg 11reps - till fail
V. Triceps Pushdown
1st Set 50kg 12reps
2nd Set 50kg 12reps
3rd Set 60kg 8reps - till fail
VI. Lying Triceps Press
1st Set 15kg 12reps
2nd Set 15kg 12reps
3rd Set 15kg 12 reps - till fail
Supplements:
1x Animal Pak (after my first meal of the day)
2x 1500mg L-carnitine (before my workout)
2x capsules AMIX ThremoCore - fat burner (before my work out)
I will be removing the L-carnitine and the ThremoCore from tomorrow, as I am starting Animal Cuts/Pak cycle.
[u]Food:/u] Cal/Protein/Carbs/Fats
70gr of Banana - 66/0.9/16/0.1
32gr of Whey Shake (1 scoop) - 120/23/4/1
350ml of 1.5% fat milk - 166/11/16/5.5
300gr of cucumber (salad with tomato) - 30/2/4.5/0
300gr of tomato (salad with cucumber) - 51/2/9/0
500gr of chicken breast - 550/115/0/5
70gr of Banana - 66/0.9/16/0.1
32gr of Whey Shake (1 scoop) - 120/23/4/1
350ml of 1.5% fat milk - 166/11/16/5.5
Total: 1335/188/85.5/18
Looking forward for tomorrow - legs/abs! :)
Swolepez
02-13-14, 1:21 pm
Pak and Cuts is a nice combo.... Maybe add Nitro after training for preserving muscle and that will be a solid stack!
Hello!
Today I am starting a 21days cycle of Animal Cuts! I woke up and checked my weight - 115.7kg. I will weight myself again in a week!
I have started on 123kg. Let`s see how it goes for the next 21 days! :)
The menu for today (14th of Feb 2014): [Cals/Proteins/Carbs/Fats]
40gr of Mustard (sauce for grilled chicken breast) - 26/1.7/2.1/1
20gr of Honey (saucing the grilled chicken breast) - 64/0.4/16/0
500gr of chicken breast (grilled and sauced with the above ingredients) - 550/115/0/5
500gr of steamed carrots, corn and green beans (addition to the chicken) - 150/49/15/0
4 whole eggs - 264/23/2/16
130gr cucumbers - 13/1/1.8/0
70gr of Banana - 66/0.9/16/0.1
32gr of Whey Shake (1 scoop) - 120/23/4/1
350ml of 1.5% fat milk - 166/11/16/5.5
1419/224/72/28.6
Supplements:
1x Animal Cuts (empty stomach just after woke up)
1x Animal Pak (after my first meal)
1x Animal Cuts (7 hours after my first pak, like 1 hour after my protein shake)
1x serving of SCIVATION Xtend Intra-Workout Catalyst (during my workout)
This is my first day on Animal cuts. I feel great. The stimulant really picked me up in the morning. I was pissing like hell. Between 11:00 and 15:00, I went to the bathroom around 9 times (WOW!!). I have been drinking a lot of water, as well. I feel my temperature just a bit higher, but this is normal. I was filled with energy in my morning workout. So far, so good! I like it! :)
Training session - legs/abs:
I. Leg Press
1st set - 100kg 12reps
2nd set - 150kg 12 reps
3rd set - 150kg 12reps - failure
II. Leg Extension
1st Set - 70kg 12reps
2nd Set - 70kg 12reps
3rd Set - 70kg 14reps - failure
III. Seated Leg Curl
1st Set - 60kg 12reps
2nd Set - 60kg 12reps
3rd Set - 60kg 12reps - failure
IV. Stiff-Legged Dumbbell Deadlift
1st Set - 15kg barbells 12reps
2nd Set - 15kg barbells 12reps
3rd Set - 17.5kg barbells 15reps - failure
V.Seated Calf Raise
1st Set 60kg 12reps
2nd Set 60kg 12reps
3rd Set 65kg 13reps- failure
VI.Calf Press On The Leg Press Machine
1st Set 75kg 12reps
2nd Set 75kg 12reps
3rd Set 75kg 18reps - faiulre
VII. Crunches with weight
1st Set 30reps 15kg
2nd Set 30reps 15kg
3rd Set 35reps 15kg - failure
VIII. Flat Bench Lying Leg Raise
1st Set 12reps
2nd Set 12reps
3rd Set 15reps -failure
I am planning on doing cardio after work. I will see how are my legs, because this workout kinda squeezed them a bit. :)
Swolepez
02-14-14, 10:26 am
I am planning on doing cardio after work. I will see how are my legs, because this workout kinda squeezed them a bit. :)
Lol yeah I usually don't end up doing cardio on leg days as my legs are still wobbly
shr3d37
02-14-14, 10:51 am
Yeah, hah! I feel the same, bro! The thing is that I am so full of energy right now and I don`t wanna waste it. I don`t know if the Cuts should take credit of this.
The menu for today (15th of Feb 2014): [cal/prot/carbs/fats]
370gr of grilled Pork Loin, fat cutted, lean meat - 532/97/0/13
32gr of Whey Shake (1 scoop) - 120/23/4/1
350ml of 1.5% fat milk - 166/11/16/5.5
15cm subway with 9-Grain Wheat Bread and Turkey Breast - 270/17/45/3
60gr of Maxi Sticks - 218/6.3/42/1.5
200gr of steamed vegetables mix (carrots,corn and pea) - 110/5/18/2
350ml of 3.5% fat milk - 220/11/16/12
32gr of Whey Shake (1 scoop) - 120/23/4/1
290gr of whole eggs (scrambled) - 484/31/6/32
Total: 2240/224/151/71
The training for today:
It was a rest day, so I only did 30 mins of cardio on around 120BPM.
I have noticed decrease in my strength and I felt less energetic during my past few workouts. I think it is because I have underestimated the carbs and the fats! As you can see, I have increased the carb intake and the fats. Of course only non-trans fats. This increased my caloric intake to 2240, but still I think this is decent caloric deficit of around 800-1000.
I will continue with around 150-200 carbs a day and at least 70 fats and see how it goes.
Supplements:
1x Animal Cuts (after I woke up on empty stomach)
1x Animal Pak (with my first meal)
1x Animal Cuts (7 hours after my first pak)
1x serving of SCIVATION Xtend Intra-Workout Catalyst (during my workout)
The menu for today (16th of Feb 2014):
110gr of whole bread (4 slices) - 261/7/52/1.7
40gr of 8% fat cream cheese - 47/3/1.6/3.2
350ml of 3.5% fat milk - 220/11/16/12
32gr of Whey Shake (1 scoop) - 120/23/4/1
400gr of LEAN Pork Loin - 572/104/0/16
200gr of Mushrooms - 44/6/6/0
60gr whole sticks - 201/6/41/1
120gr of Banana - 114/1.4/27/0
200gr of egg whites - 100/22/2/0
01679/183/147/33
The training session - back and biceps:
I. BENT OVER BARBELL ROW
1st Set - 20kg 12reps
2nd Set - 20kg 12reps
3rd Set - 30kg 12reps
II. UNDERHAND CABLE PULLDOWNS
1st Set - 55kg 12reps
2nd Set - 55kg 12reps
3rd Set - 55kg 12reps
III. BARBELL DEADLIFT
1st Set - 40kg 12reps
2nd Set - 40kg 11reps
3rd Set - 50kg 13reps
IV. DUMBBELL ALTERNATE BICEP CURL
1st Set -15kg barbells 10reps
2nd Set - 15kg barbells 10reps
3rd Set - 15kg barbells 9reps
V. PREACHER CURL
1st Set - 10kg 12reps
2nd Set - 10kg 12reps
3rd Set - 12.5kg 10reps
Supplements:
1x Animal Cuts (after I woke up on empty stomach)
1x Animal Pak (with my first meal)
1x Animal Cuts (7 hours after my first pak)
1x serving of SCIVATION Xtend Intra-Workout Catalyst (during my workout)