My getting lean for summer log

[sheytoon]

Hi All

So my summer is only 3 months away and I need to get back to where I used to be.

A little background bio:
Age: 30 YO
Weight: 98kg's
Height: 187cm (6'1)
Body-fat (est): in the mid to high 20’s

I've been training since 19 however the first few years I had no clue what I was doing so only had minimal gains (my diet was the biggest issue). Over the years I gained more knowledge and was starting to see some really good gains. Two years ago I had some issues so everything went downhill. I was eating really bad, not training and drinking. I gained around 14kgs of fat. Went from 90kg’s to 104 It got to the point where I couldn’t even look in the mirror as I was so frustrated and upset with myself. So one day I said things need to change

I’ve been dieting for my 6th week now and have lost between 5 to 6 kg’s. My goal is to get to around 12% body fat without losing too much muscle. Ideally I would like to do this in the next 3 months.

My diet consists of the following:

Meal One (9:30am)
5 egg whites
45g Oats
Totals (all in grams)-
Fat: 2.3
Sat Fat: 0.6
Protein : 26.1
Sugar: <1
Carbs: 26.8
Sodium: 0.005
Calories: 229

Meal Two (12:00/12:30pm)
125g Brown Rice
200g Tegal Shredded Roast Chicken
Salad
Totals (all in grams)-
Fat: 9.1
Sat Fat: 2
Protein : 54.2
Sugar: 2
Carbs: 36.8
Sodium: 1.3
Calories: 469

Afternoon Snack (2:30/3:00pm)
185g Can of Tuna in Spring water (with lemon juice)
Small Potato
Totals (all in grams)-
Fat: 2.1
Sat Fat: 0.6
Protein : 37.86
Sugar: 1
Carbs: 18.21
Sodium: 0.448
Calories: 241

Pre Workout (5:30/6:00pm, when I get home from work)
Protein Shake
100g Tegel Honey Roast Turkey
Totals (all in grams)-
Fat: 4
Sat Fat: 3
Protein : 55.3
Sugar: 3.6
Carbs: 5.9
Sodium: 0.8
Calories: 281

After workout (8:00pm-ish)
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein : 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180

Dinner (9:00pm-ish)
200g Lean Red Meat (i.e. Scotch fillet )
Salad
Totals (all in grams)-
Fat: 20
Sat Fat: 7
Protein : 61
Sugar: 0
Carbs: 0
Sodium: 0.094
Calories: 400

Before Bed (11pm)
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein : 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180

So this gives me the following totals on a daily basis (in grams):
Fat: 43.5g
Sat Fat: 17.2g
Protein : 306.56g
Sugar: 11g
Carbs: 91.71g
Sodium: 2.826g
Calories: 1980

Supplements:
I’m just using Protein right now however I was on a ECA stack for the last 5 weeks. I am taking a 2 week break to give my receptors a rest but will get back on it. If I am unable to source any more Epha I will do clen.

My training is a 5 day split i.e. one muscle group a day. I will be aiming for high reps (12 to 15) and some super sets and negatives at the end of each set.

I’ve attached a couple of photos of me so please be kind. I will try to upload new photos ever week.

If you have any suggestions, advise, feedback then please post away

So here goes. It’s a big challenge but I am confident I will achieve my goals.

[sheytoon]

Day one of log (last night)..

Did shoulders and traps last night. Exercises were:
DB military press 4 sets 10 to 12 reps
Cable side raises 4 sets 15 reps
Reverse cross over pulls 4 sets 15 reps
DB shrugs 3 sets 12 reps
Barbell Shrugs 3 sets 12 reps

abs - cable pull downs super set with hanging leg raises
25 min run, 420+ cals burnt.

Meals were spot on.

[SlimmerMe]

GOOD LUCK Sheytoon! Will follow your progress. Keeping a log is a great idea and will help you a lot.

[sheytoon]

Thanks SlimmerMe for all the previous advice. I'm really excited and cant wait to see the final result

[gbrice75]

Good to see you starting a log bro... it's one of the best things you can do as it will help you to stay honest. It took a while because i'm a stubborn prick, but it eventually worked well for me!

Will be following, good luck!

[sheytoon]

Thanks gbrice75

I to should have done this so much sooner but hey better late than never

I'll post an update after my workout later tonight...Bring on the back workout!

[sheytoon]

Just need your guys opinions, what if I remove the steak at dinner and replace it with chicken breast? This will drop the fat by around 16g's. So my total fat for the day will be in the 20's. I can then add some almonds or something for a source of good fat...I'll try and get my fat intake to 30g's/day

Also I just worked out that my daily cal intake (biased on the formula (66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)) * 1.55) = 3316.38
So using this formula I am burring (a negative cal intake) 1336.38 per day....How much of that would be fat?

[Back In Black]

Shey, check out my last post in your other thread.

[sheytoon]

Day two of log:

So tonight I worked out back...Was an awesome workout! My back is still sore!
Exercises were:
Cable pull downs - 4 sets, 15 reps
Seated rows - 5 sets, 15 reps
Wide grip BB rows - 4 sets, 12 reps
Lower back extensions - 5 sets, 15 reps

25 min Cardio (3.8K run wither another 390 cals burnt )

Now I know I said I want to do some super sets but unfortunately I went to the gym far too late so didn’t get a chance to really push my back but I will make it up next session. However it was still a awesome workout.

On another note, I updated my diet thanks to SteM’s suggestions. Please check it out here:
http://forums.steroid.com/showthread...=1#post5779510

Also thanks to everyone for following me. Your support means a great deal

[SlimmerMe]

Keep a loggin.....it works!

[sheytoon]

Thanks SlimmerMe...Keeping a log really does motivate you a whole lot more...this way there is no excuse for being lazy....

[SlimmerMe]

^^^ you are so welcome. It sure has helped me. Actually has changed my life to be quite honest with you. I know I have to report in and man- oh- man what a difference that makes. Keeps me clean.

[sheytoon]

I read your log and you did really well. Even almost a year later your still doing great

I know exactly how you fell. Now that I'm 'reporting in', I had to say no to free chocolate this morning.....and chocolate is one of the hardest things to say no to as I have a massive sweet tooth.

[sheytoon]

Day three of log:

No gym today due to other commitments, however I will make it up on Saturday

On another note, I finally got my diet right with much help from SteM. This is what I will be eating for the next 16 weeks:

Meal One
4 Egg Whites
1 Whole Egg
45g Oats
Protein (1 scoop)
1 Banana
Totals (all in grams)-
Fat: 9.28
Protein : 47.13
Carbs: 49.3
Calories: 468

Meal Two
125g Brown Rice
Tegel Hony Roast Turkey (200g)
Salad
Totals (all in grams)-
Fat: 6.5
Protein : 43.7
Carbs: 43.6
Calories: 413

Meal Three
1 Tablespoon Natural Peanut Butter
185g Can of Tuna In Spring Water (with lemon juice)
1 cup Broccoli
Totals (all in grams)-
Fat: 10
Protein : 43
Carbs: 11
Calories: 301

Pre Workout
Tegal Shredded Roast Chicken (200g)
1 cup Broccoli
100g Sweat potato
Totals (all in grams)-
Fat: 5.6
Protein : 56.2
Carbs: 31
Calories: 398

After workout (All mixed in a blender)
Protein Shake (2 scoops)
1 Cup Raspberries
45g Oats
Totals (all in grams)-
Fat: 6.3
Protein : 43.1
Carbs: 42.3
Calories: 388

Dinner
Tegal Shredded Roast Chicken (200g)
Salad
Totals (all in grams)-
Fat: 4.6
Protein : 50.2
Carbs: 1
Calories: 258

Total daily intake:
Fat: 42.28g
Protein : 283.33
Carbs: 178.2
Calories: 2226 (est)

Cant wait to dig into it...so im going to go get some dinner

Also I just want to thank:

SteM,
SlimmerMe
Auslifta
gbrice75

For all the help and support. Really appreciate you guys/gal taking the time to provide all this feedback and support.

As said before, its going to be a great challenge but I will achieve my goals...Let the fun begin

[SlimmerMe]

I read your log and you did really well. Even almost a year later your still doing great

I know exactly how you fell. Now that I'm 'reporting in', I had to say no to free chocolate this morning.....and chocolate is one of the hardest things to say no to as I have a massive sweet tooth.

Thanks and you are speaking to the choir on the rest.....LOL!

Also I just want to thank:

SteM,
SlimmerMe
Auslifta
gbrice75

For all the help and support. Really appreciate you guys/gal taking the time to provide all this feedback and support.

As said before, its going to be a great challenge but I will achieve my goals...Let the fun begin

You are so welcome. We are glad you are here joining us too~

[sheytoon]

Day 4 / week 1

Hi all, it’s a late entry but last night I passed out after dinner. The positive is that I feel so fresh today

OK back to the log....Yesterday worked my legs. Exercises were:

Leg press 4 * 15
Hack squats 3 * 12
Squats 3 * 12
Seated leg extensions 4 * 12 - 15
Leg curls 4 * 12 -15
Calves 4 *15

I didn’t get to do cardio as my legs were jelly by the end of my workout. However I woke up early this morning and did a good 25 min run on my treadmill at home.

On another note, it seems my stamina has increased by a fair bit. I can run on the same speed for longer while breaking less sweat. Which means I have to up my cardio! HIIT this weekend

Diet is in check….down to the last broccoli

Also, I weighed myself last night and I have dropped by .5kgs…I weigh myself at roughly the same time so who knows but I’m putting this down to water weight…

[sheytoon]

Day 6 / Week 1 (Saturday)
Day 6 and we still going strong Today I decided to train chest.

Exercises were:

Flat Bench 4 * 12 + one super-set
Decline Bench 4 * 12 + one super-set
Cable flies 5 * 15
Seated press (under hand grip) 5 * 15

abs:
cable prayers 4 * 30 super set'd with hanging leg raises 4 * 12
side crunches using the cable 4 * 15 each side

HIIT cardio 20 mins - sprinting for 1 min, walking for 40 secs
cool down 5 mins

Diet is in check so far and I still have 4 meals to go...bring on the peanut butter (the highlight of my day)

On another note, I haven't placed an entry for day 5 as I went to the bronz final of the Rugby world cup. However i never deviated from my diet, no matter how tempted i was by the hot dogs and hot chips....not to mention the beer and wine!!!!!

I even manged to go for an hour and a half walk...so not all was lost

Tomorrow I am having a day off from the gym as its the final of the world cup thus I will be in the middle of the action....Go the All Blacks!!!!!!!!!!!

[sheytoon]

Day 7 / Week 1 (Sunday)

It was the rugby World Cup Final in my city and it was huge. All Blacks were playing so the entire day was just one big outing. I am ashamed to say that the diet went out the window (from the 59th floor).....To make things even more interesting the All Blacks won so my diet went from bad to horrific...

However you cant blame me as this was the biggest event in NZ's history, especially when the All Blacks won after 24 years!!!! But i knew this day would be big so always planned to take the day off from everything

Going forward there is no more reasons to get distracted....

[sheytoon]

Day 8 / week 2 (Monday)

Monday was a public holiday thus my gym was closed. Good news is that i woke up early in the morning and got right back on top of my diet.

No training

[sheytoon]

Day 9 / Week 2

So after falling off the wagon on Sunday I jumped right back onto it today. Worked out my arms...Gave it a 110% My arms were pumped to the max
Exercises were:
BB Curls 4 * 10
Seated DB curls 4 * 12
Cable hammer curls 4 * 12
Skull Crushers super set'd with close grip bench-press 4 *10
Cable pull downs 4 *12
Overhead DB Tricep Extension 3 * 10

abs:
cable prayers 4 * 30 super set'd with hanging leg raises 4 * 12
side crunches using the cable 4 * 15 each side

HIIT cardio 20 mins - sprinting for 1 min, walking for 40 secs
cool down 5 mins

Diet was in check (Much better than Sunday )

For anyone following I'll post some photos this Sat..that will be roughly two weeks. Hopefully there will be some noticeable differences

[sheytoon]

Day 10 / Week 2

Hello everyone out there

It was a back attack today. Unfortunately my gym buddy stood me up so had to be a loan soldier. Never the less had I still had a really good workout

Exercises were:
alternated between Wide-grip cable pulldowns and reverse close grip cable pulldowns 4 * 12
Full range of motion lat pulldowns 5 * 12
Bent over bb row 4 *12
Cable rows 4 * 10
Hyper ext 4 * 12

I did fasted cardio first thing this morning. I'm aiming to do all my cardio fasted form now then add a night session in two weeks...

On another note, I've decided to get some clen. This should help me out quiet a bit I have read a few of the stickis and decided to do a 2 week on 2 week off for 10 weeks total...
As always I'm open to advice so if you have any comments or advice on clen then please let me know.

[sheytoon]

Day 11 / Week 2 (Thursday)

It's almost been two weeks and I can already notice the difference my new diet has made. My pants are getting two big and I need to buy a new belt. Not to mention that everyone keeps telling me that I have lost a lot of weight However the strange thing is that my weight is staying put? I'm going to put it down to muscle over fat weight

Back to the log,

Yesterday I trained legs. On a side note, before I used to hate training my legs but now I'm starting to really enjoy it. Its a new mini challenge. I've been researching all the exercises and their proper technique so I've had to start from scratch.

Exercises were:
Squats 4 * 8 to 10 (deep squats)
Leg press 4 *12 (increased the weight)
Lying leg curls 4 * 12
Standing calf raises 4 * 10
Calf raises on the leg press 4 * 12

Abs:
Swiss-ball crunches 4 * 15
Side crunches using the cable 4 * 15 each side

Cardio:
23 Min HIIT on the treadmill (fasted)

Diet was on check - no meals missed or altered!

In general the results have been fantastic. I still have a long way to go but I'm moving closer to my goal one day at a time

P.s I will upload some new photos this weekend.....

[SlimmerMe]

Looking good!

[sheytoon]

Thanks SlimmerMe

It’s really motivating when people start seeing the difference! Can’t wait to train tonight

I think the fasted cardio has made a great difference....

[Back In Black]

Pleased you are generating results.

But can I ask, 8 sets for calves ( both exercises really the same) and the same amount for quads? Honestly I would drop the calves on the leg press and add some split squats for quads instead.

No lower ab work? It's most peoples wekness and I would suggest if it's a choice between training upper or lower, I 'd go lower pretty much every time.

[sheytoon]

Day 12 / Week 2 (Friday)

Its Friday so that means a T-shirt work out

Today I worked out chest. Awesome workout as my strength is going back to where it was. I was benching 100kgs again If you wondering, that's 220 pounds

Excersises were:
Flat BB Bench 4 *10
Decline DB Bench 4 *12
Cable flies (using the bench) 4 * 12
Dips 2 * 8 (still a struggle to do dips but ill get there)

Didn't get to do my abs or my cardio as I got to the gym late and they closed.

Diet - spot on

[sheytoon]

Pleased you are generating results.

But can I ask, 8 sets for calves ( both exercises really the same) and the same amount for quads? Honestly I would drop the calves on the leg press and add some split squats for quads instead.

No lower ab work? It's most peoples wekness and I would suggest if it's a choice between training upper or lower, I 'd go lower pretty much every time.

Thanks Stem,

Ok I'll try the split squats next leg workout.

In regards to abs, I totally agree with you, my lower is my weak point. That's why I usually super-set cable prayers with hanging leg raises. However if you have any other recommendations for some good lower ab workouts then shot it my way bro

[sheytoon]

OK on another point ,

Here are the new set of photos. Please be kind

[sheytoon]

Here are a couple more with the same lighting as the first...

[auslifta]

Keep up all the hard work mate. Can already see a difference.

[sheytoon]

I know I haven't updated my log for a couple of days but I've been extremely busy thus haven't had a chance.

So here are the updates.

Day 13 / Week 2 (Saturday)

Worked out shoulders and traps. It was an awesome workout. Just the usual four exercises with 4 sets at 10 to 12 reps. (no cardio due to limited time )

Day 14 / Week 2 (Sunday)

This was a rest day so not much to report.

Day 15 / Week 3 (Monday)

A start of a new week so thought I would start with Back.

Exercises were:
Pull downs (alternating between wide and close reverse grip) 4 * 12
Full range of motion lat pulldowns 5 * 12
Bent over bb row 4 *12
Cable rows 4 * 10
Hyper ext 4 * 12

Abs:
Cable prayers 4 * 30 super set'd with hanging leg raises 4 * 12

Cardio:
fasted 25 min

This was the same as my previous back workout however I increased the weights to shake things up a bit

[sheytoon]

Day 16 / Week 3 (Tuesday)

Pumped bi's and tri's today...;-)

Exercises were:
BB Curls 4 * 10
Hammer curls super set'd with concentration curls 4 * 12
Close grip curls using the v-bar 4 * 10
Lying French press 4 * 12
DB kickbacks 4 * 10
Dips 4 * 10

Cardio:
Fasted 25 min

Diet:
No changes. All meals taken.

[sheytoon]

Keep up all the hard work mate. Can already see a difference.

Thanks auslifta

Its Amazing how the body can change in such a short period of time....Just need to get rid of the love handles and I'm super happy

[SlimmerMe]

HOPE you had a great Halloween!

[sheytoon]

Thanks SlimmerMe...

We went to a dress up party, but unfortunately it isn’t as big here as it is in either the States or Europe

Also being on my diet, there weren’t many treats...however we played a lot of tricks

How was yours?

[SlimmerMe]

Mine was full of self restraint as I passed out tons of candy and did not have one little bite! NOTHING!

[auslifta]

Thanks auslifta

Its Amazing how the body can change in such a short period of time....Just need to get rid of the love handles and I'm super happy

If you're anything like me, they will be the last fatceps to say goodbye At least they will keep you motivated untill the end.

[sheytoon]

Mine was full of self restraint as I passed out tons of candy and did not have one little bite! NOTHING!

SlimmerMe I feel your pain...it doesnt make it any better when everyone at work brings their left over candy and you are forced to watch other people enjoy chocolate! If we can fly a man to the moon then surely we can invent fat burring chocolate!?!?!?!?

[sheytoon]

If you're anything like me, they will be the last fatceps to say goodbye At least they will keep you motivated untill the end.

Auslifta I think my love handles will keep me motivated for a very long time, they are as stubborn as a mule

[sheytoon]

Day 17 / Week 3 (Wed)

Yesterday I worked on my legs. I didn't have much time so had to make my workout quick.

Exercises were:
Squats 3 * 10
Split Squats 3 * 10
lying leg curls 4 * 12
Calf raises 4 * 15 (slow)

Cardio:
Fasted

Although it was a quick workout I made sure the intensity was high. Must of worked cause I couldn't walk today.

Diet was spot on to.

Also I haven't been losing any weight on the scales, however I went and measured my stomach and I'm happy to say that I've lost 3 inches in two months. So this would mean that I'm burning fat and not muscle!! Hopefully I can keep this trend up

So I'm off to the gym to smash my chest! Will update you all after my workout