** Baseline's Transformation - Everything Included **

[SlimmerMe]

Seeing a BIG difference now......amazing....you have to be happy!

[baseline_9]

Never happy slim

The day you are happy with ur physique is the day you have given into this lifestyle

I will be happy if i get to sub 10% bodyfat, not with my physique, just happy that i have achieved what i wanted to.

Even if i get to below 10% which is my goal i will not be happy...

I will always see the negatives and not the positives

Once im lean i will want more size...

When i get more size i will want to be leaner with more size....

The cycle goes on

[gettingthere]

Wow serious progress coming now base....keep it up its good inspiration

[baseline_9]

Wow serious progress coming now base....keep it up its good inspiration

Cheers brotha

Im happy if i am inspiring you, thats sort of what this thread is about

[baseline_9]

Ok guys we are 6 weeks in and at the half way point. Im going to outline what i have been doing over the last 6 weeks...

Started off at around;

230 carbs on training days, 70 on non training days
300 protein
60-70 fat

I am still there pretty much except i have dropped 30g of carbs out of my PWO meal 2 times a week (i train 4 times a week, the other days are still 60g).

Im happy with the diet...

I began by using an oil dressing (see **best salad dressing ever** thread in recipies) but have now changed to 60g of nuts over the day to give me around 40g of fat. My other fats come from 2lbs of chicken and a little in oats.

I am still on a strictly no dairy, no sugar, no fruit diet...

The only fruit i eat is a sqweeze of lemon and a few raspberrys each day

I am still consuming one all out cheat meal each week, usually on a saturday night and this is going to stay. On that day i consume no aditional fats ( no nuts or oil dressing)...

My cardio began at this; i think...

PWO 3 x a week, intervals 3off:1on for 30 mins
AM Fasted 6 x a week for 30 mins
PM unfasted on non training day 1 x 30 mins

My cardio is now as follows;

PWO 3 x per week, intervals as above + 15 mins of LIC on the end
AM fasted 6 x 45 mins
PM unfasted 1 x 45 mins

I am now fully in the swing of the cardio, some mornings feel shit having to get up but normally its fine.

I have changed from taking a scoop of whey b4 my cardio to after my cardio. I now take 10g BCAA's, 10g glutamine and 300-400mg of cafiene.

I am on my 3rd day of clen , slowly building up the dose. Hopefull it will help with stopping catabolism over the next 10 weeks while im dieting.


I have not cheated on my diet once in 6 weeks.

I have not missed out on any cardio sessions

I have not missed out on any training at all



How do I feel at this point?

I think im doing ok

I feel the diet and cardio is dialed in ok

Im conetantly making little adjustments week by week to keep me constantly loosing around 1.5lbs a week.

I would like to look better at this point but i really dont know what to expect. Im doing all i can but results take time.



What changes have I noticed?

I am noticing the area around my serratus/lats seems to be leaning out a little



What are my plans for the next 6 weeks?

Cardio may eventually go up to a maximum of 60 min sessions

Carbs will remain as high as possible for as long as possible.

Training will remain balls to the wall intense.

Cheat meal will stay on a saturday but may become more sensible ( whole grilled chicken from nandos with a side salad)

Need to do more possing and practice with some BB's to teach me to pose well.

I will be looking into carb and sodium manipulation also as a little experiment for the last week

I may begin practicing the vacume exercise every day to see if it can help pull my waist in tighter. Maybe perform vacumes every 30 mins for one min at a time. That should equate to over 20 mins of TVA training a day. In fact im starting that 2moro.


Good luck everyone x

[Twist]

Are you using this competition as a test run for competing? Seems like a great idea to me and watching your body react to things will be very interesting. I will be especially interested in the salt cutting. Fire knows a ton about that. Good shit man keep this up.

[baseline_9]

Are you using this competition as a test run for competing? Seems like a great idea to me and watching your body react to things will be very interesting. I will be especially interested in the salt cutting. Fire knows a ton about that. Good shit man keep this up.

Im basically doing everything that i would do if i was preping for a show

I dont plan to do any shows but in a few years when i have more size i may consider it

Like u say its kind of a little experiment testing things out on myself

Hopefully i can share whatever i learn and it may help others

[baseline_9]

Just back from training legs

Smith machine squats
Leg Press
Seated leg curls
RDL's
Calf Press
Seated Calf Raise


My legs are seriously fuked.

They are cramping up really badly from the clen ... It is killing me, literally after 2 sets of smith machine squats my quads felt like sum1 was pulling them out LOL

Ive banged a gram of taurine down and will continue to use it ED at about 6 grams a day.

I will also look into getting some potassium if i cant stop the cramps

[MR-FQ320]

hows ur stregth doing base ? have you added muscle, lost muscle or kept it status quo ?

[baseline_9]

Strength is still ok, maybe slightly down but i dont pay attention to it

Its not really that important IMO

I will not have gained any size that is for sure...

Without AAS i dont expect to gain any size when dieting either

[SlimJoe]

Bro looking great keep up the good work

[Standby]

so when you going to start making changes i see no difference in the pic since th ebeginning??? i just kidding bro this is coming along perfect that tricep it looking beasty real thick good job man

[baseline_9]

Sby, SJ

Thanks guys

[Dr. Zoidberg]

so when you going to start making changes i see no difference in the pic since th ebeginning??? i just kidding bro this is coming along perfect that tricep it looking beasty real thick good job man

I'll second that: tricep is looking mighty NASTY! I think the Dorian picture by your excercise bike is working1

[baseline_9]

Cheers Z on the tricep comment

Hopefully the tris r gunna get better as i lean out more aswell

Im noticing my mid section is looking better and better...

In the mornings when im slightly de-hydrated my stomach is pretty flat which is good

Just over 5 weeks to go, lets fukin do this

I need to weigh in as i have forgotten to do so now for a while


Getting up this morning to do cardio really sucked, i have TBH

I cant w8 untill saturday when im off wrk and can have a nice long sleep

[gbrice75]

These pics clearly indicate you have entered into that 'magic window' time where fat loss really has kicked in. That's usually 8 weeks for me, looks like it's 6 for you. This is the biggest noticeable difference yet between pic sets. Great job!

[MR-FQ320]

GB can you explain the magic window fat loss effect in a bit more detail ?
Much appreciated.

[baseline_9]

Cheers GB

Ross, GB is likley refering to what i would call being dialed in

It is a point where you have a perfect balance of cardio and diet

Once you get dialed in your on the money and fat loss will be there, if u just stick to what ur doing

From this point only minor changes are required to keep fat loss ocurning

A lot of people drop cals too low too soon and never get dialed in IMO

[baseline_9]

Weighed in at 175.2 thismorning

Happy with that

I have reciently been dropping the carbs PWO and having 80g carbs raher than 60g b4 i train.

In effect this has dropped my carbs 40g on mon and thu, and 10g tue and fri

I may just do this a few times a week and see how i feel

[baseline_9]

My legs are kind of feeling heavy when doing intervals PWO

Im considering changing it to Steady state for 60 mins

Not sure yet tho

[baseline_9]

**Beef Hash**
This is my beef hash recipie

It is simple to make, even a complete dumb ass could do it

ingredients (Shown in pic below)

8 oz extra lean mince beef

1 onion
1 celery stick
2 mushrooms
0.5 courgette
1 spring onion
2 cloves of garlic

3 roasted peppers
2 hot chillies
3 sun dried tomatoes

Ketchup (low sugar/sodium)
ground cumin
salt
pepper




Tools required

Non stick Pan
Speed Peeler
Sharp Knife
wooden spoon



Method
1. Get ur mince in the pan (medium heat) and break it up into little bits with a wood spoon. No oil in the pan.



2. Chop up all of ur FRESH ingreedients... Onion, celery, spring onion, garlic. Use a speed peeler to make fine ribbons out of the courgett. Do not use the core of the courgett.



Keep an eye on ur mince and keep tossing it.

[baseline_9]

3. Once the mince has some good colour add in the Fresh ingridents and mix well. Cook down for about 8 mins.




4. While that is cooking down prep ur jared ingredients. Peppers, chilli, sun dried tomates.



5. Once the mushrooms begin to get some colour add the rest of the ingredients with a good pinch of ground cumin, salt, pepper and a little tomato pure or low sugar/sodium tomato sauce. Add half a cup of water and cook untill all water has gone.



6. Serve with a sprinkle of sesamie seed... Enjoy.

[MR-FQ320]

DONE ! ala Gordon Ramsey, brilliant base

[baseline_9]

The day Jay Cutler came to the gym. This was the day b4 the Birmingham Bodypower Expo. The big dog trained chest.

[baseline_9]

So the story begins with some of my new favorite exercise.

Smith machine squats - 5 sets, one of which was a drop set.






We then moved onto...

Hammer Strength Leg press -first 3 close to failure, last two were completly to failure (u see me get stuck inthe machine LOL), last set being a rest pause set






then onto ham's

Hammer Strength Seated leg curls - 5 sets all to complete failure






and to finnish ham's...

Lying leg extensions - 4 or 5 sets all to failure





So that was it for upper legs.....

now onto calves

[Twist]

sick videos bro. Now how about some more updated pics?

[baseline_9]

We began with....

Seated calf raises - 5 sets total (last 3 to complete failure,,, watch me fail LOL)






second movement was...

Calf Presses on the leg press - 5 sets again to failure (last 2 sets with negatives at the end)








JOB DONE!

[baseline_9]

sick videos bro. Now how about some more updated pics?

All working for me m8

[baseline_9]

A few changes i want to outline


Diet

No carbs now PWO

Carbs have been increased by 20g pre workout in the form of basmati rice

Mon tue thu fri = 190 carbs
Wed sun = 70 carbs
Sat = 60 in morning and then cheat meal in the evening so maybe another 70-100g maybe more?? IDK

Its basically jist a drop of 100g carbs over the whole week


Cardio

My legs r beging to feel it with the intervals so i am droping them and keeping my PWO cardio as LIC for 45 mins

I am however adding 15 mins to my AM fasted cardio to put it up to 60 mins

Total cardio for the week is now 540 mins if my adding up is correct


This is me steping it up 2 notches as we now have under 5 weeks left i think???

[baseline_9]

New Pics just taken

[baseline_9]

[Sgt. Hartman]

Wow bro!! Upper abs plainly visible already and your upper back width/V-taper is looking sick. Keep up the hard work - its definitely paying off.

[baseline_9]

Wow bro!! Upper abs plainly visible already and your upper back width/V-taper is looking sick. Keep up the hard work - its definitely paying off.

Cheers

A long way to go yet

I have untill april the 14th to be ripped

Doing everything i can to get there

[Dr. Zoidberg]

Holy Sh-T!

Base, the change from your last pictures is the most dramatic yet-- I thought something was wrong with my computer screen, your waist looked so small: what a great taper!

Also, your arms are really popping-- and methinks a six pack of abs is coming in nicely!

All of your hard work and dedication is obvious-- You go, boy!

[MAC MAN]

Keep pushing Baseline, looking great. Good to have you in this competition to help motivate others.

[baseline_9]

Thanks guys

Lets see what the next few weeks brings with the extra cardio and reduced carb intake

[SlimmerMe]

MAN SAKES ALIVE!!! WOWSA! BASELINE!!!

A HUGE DIFFERENCE NOW. You look like a different person.

[baseline_9]

MAN SAKES ALIVE!!! WOWSA! BASELINE!!!

A HUGE DIFFERENCE NOW. You look like a different person.

Thanks Slim



Next four weeks I am going to be doing the Stairmaster for my PWO cardio.

Did it today and it was hard man!

Cant w8 to do it again 2morow.

45 mins on level 4. My HR was at between 150 and 155 BPM.

[baseline_9]

Damm i was nackerd last night after that stairmaster

Slept like a baby!

Thank god its friday and im not working the weekend

Im feeling that the next 4 weeks are going to be tough but im looking forward to it!

I am on off the clen after 2day for 2 weeks and will bring it back in after that for the final 2 weeks of this comp

I am hoping the next 4 weeks will produce the most drastic changes but we will see

After this comp is over i will remain dieting untill april 14th when i got on holiday

[tbody66]

Wow, I must say, from the new set of pics your stove looks so much cleaner! Great Job, keep it up, dude!(oh, and I guess nice progress on the body too)