** Baseline's Transformation - Everything Included **

[baseline_9]

I hear ya, what are your thoughts on either increasing the intake of calories or decreasing the cardio to slowly increase the daily required amount of calories, given that cardio is a pain but still required, i was thinking of tapering it down while keeping the intake of calories the same, I think 20 - 30 mins a day would suffice, so maybe decrease cardio by 15 mins a day for at least a week maybe two until the 20/30 mins is reached and then start to increase intake of calories by say 200 calories per day for a couple of weeksand re-evaluate and increase again all the while monitoring BF% is at the desired level.

I will probably do 4-6 cardio sessions per week, 30 mins each just fo general health

As far as adding calories im not sure exactly what im going to do

I may bump my cals up to a 500 surplus over the course of a week and then begin a cycle

[baseline_9]

Good Lord Base, you are really leaning out nicely. Proof of what 'sticktoit-ivness' will do. I gotta start taking cues from you!

Some find it hard to stick to the diet and cardio

The thing is once you cheat it then becomes hard to keep a clean slate

[billyyb]

Dont want to annoy you, but you seem like a good chef, so i was wondering if you have any ideas on how to spice up my lunch time meal.
At the moment I am just having chicken breast and brown rice, looking for a bit of flavour and I am a pathetic cook lol. Any suggestions would be appreciated.
Cheers

[baseline_9]

Dont want to annoy you, but you seem like a good chef, so i was wondering if you have any ideas on how to spice up my lunch time meal.
At the moment I am just having chicken breast and brown rice, looking for a bit of flavour and I am a pathetic cook lol. Any suggestions would be appreciated.
Cheers

Hmmmmm...

What do I want right now

Spannish Rice with grilled chicken breast

Chop onion, bell pepper and chilli fine and fry in oil on a low heat for 8 mins or untill soft

Add smoked paprica and cyene pepper and chopped garilc(i like it nice n hot), cook for a further 2 mins

Add 1 cup of rice (uncooked) and fry all together on a high heat for 3-4 mins, keep it moving in the pan

Add 1.5 cups of chicken stock/broth and 1 big spoon full of tomato paste (big spoon, maybe 1/3 -1/2 cup

Cover and cook untill there is no moisture left on a low heat

With 3-5 mins left throw in some frozen peas

Leave the rice to cool with the lid off the pan (i find this helps keep it lighter)



for the chicken I would just keep it simple with Salt, pepper and maybe a little paprica

Beat the fat end of the breast out so that it is the same as the other end, and season up well

Get a griddle pan or BBQ smoking hot and throw the breast in with just a little oil on the breast

Cook for 2 mins without moving the breast and then TURN the breast from 10pm to 2am and cook for a further 2 mins(this will gove you 2 directions of grill lines on the meat creating better taste)

Flip the breast after 4 mins on the one side and repeat the process on the other side




I would cook the chicken as soon as u put the liquid into ur rice and once the chicken breast is cooked I would leave it in with the rice to keep it from drying out


Serve with freshly grated parmesan chees and Extra Virgin Olive Oil as ur Fat source (no cheese if ur being sensible)


Good luck

[billyyb]

Sounds good I will try it cheers man

[baseline_9]

Just been calipered, only a quick 4 point test... Not best but results below

15/03/11

Bi 2.8
Tri 5.2
Sub 9.8
Sup 8
Total 25.8
11%BF

I tyink im higher, FG thinks im 13ish from last pics

All good tho, will get retested nxt week

[stack_it]

Looking good baseline. Glad to see you've been able to stay motivated and stick to your goals. Very inspiring.

[Sgt. Hartman]

Looking great in your new pics man (no homo). You are evidence of what can be accomplished when sticking to a smart diet/training plan. Truly motivational.

[baseline_9]

Thanks guys

[baseline_9]

So on tuesday for my PWO cardio i did 15 mins at level 4 then the final 30 mins was 90 secs lev 4, 90 secs lev 5 ( on the stepmill

2nite i plan to do 90-90 all the way thru, lev4-lev5

Back 2nite, thinking....

Pull ups
Rack pulls
Cable rows

Either hams or traps after aswell

[baseline_9]

So ive done my training and eaten my last meal

I feel and look like a zombie lol


For back i did regular rack pulls ( 4 sets to complete failure )

We then did hams

SLDL was the weapon of mass construction but I dont like to do anything str8 forward....

So we put the bar on the floor in the rack that we just did rack pulls with and then put the bars back in half way up your thigh...

I then proceded to do Deadlifts but obviously you can only come up 3/4 of the way... This is excellent for drilling the hamstrings and lower back hard..

Excellent variation on the regular deadlift, you should try it next time you DL

[Rizdizzle]

Great job Base ive been watching your thread. You have inspired me to continue with all the cardio

[baseline_9]

Great job Base ive been watching your thread. You have inspired me to continue with all the cardio

Thanks man

Im just catching up on some of the cardio i missed in the week

Pain in the ass

[baseline_9]

Ok, so we have now less than 2 weeks to go!

I am going to be really clamping down on my fats the next 2 weeks, going to drop them very low in a final effort to loose that extra fat

For now i will keep my carbs the same... 120 on training days and 60 on non training days

I plan to kill myself on the the next 2 weeks and really push the intensity

I really should be practicing my posing amd doing vacumes on a daily basis but im not... I will do as much as i can


This weeks cheat meal was a little excessive so i kind of feel bad. Next week is gonna be much more reserved ( rib roast with greens and boiled potatoes)

I am planning my cheat day for 2nd April after final pics r taken...

Gonna start with some kind of full english breakfast, then having the family round for afternoon tea consisting of cake, scones with clotted cream and jam, sandwiches, chip/fries to u yanks...

I plan to go to costco and walk round with a trolley... If i want sumat im just gunna get it... Cookies, cakes, bagles, bbq ribs, ribeye steak, pastries

I will probably spend £30 on junk food and eat my way thru it over that weekend

[baseline_9]

After the 2nd April i have just under 2 weeks untill my holiday to mexico so i will be back on the diet and focused on getting as lean as i can in that time

Once i ge back off holiday i will probably get back on the diet for a week or 2 and then begin a transition into a clean bulk with the addition of AAS

I plan to drop my cardio from 10 sessions a week down to 5

I plan to slowly increase my carbs and fats to a point where im about 500-700 calories over my TDEE and then let the magic happen

My goals are to stay between 10 and 12ish % BF year round and then maybe just do an 8 week cut for each summer to get beach ready and re-prime

[baseline_9]

Morning cardio is going to change slightly...

Im currently doing 60 mins on my spin bike 6 x a week

Im now going to go the the gym ED untill the end of this competition at 05.45 to get there for opening time and do 60 mins of high incline power walking.....

I have 10 more AM fasted cardio sessions to go and im going to ramp it up a bit... Wish I did this 4 weeks ago tho..

I have 6 more PWO cardio sessions (45 mins)

I have 2 more PM cardio sessions (60 mins)

So 18 more cardio sessions.... All to be done on the treadmill in the same way.... The treadmill says that im burning 430 calories in my 45 min sessions

Peanut butter has been removed now also... current macro intake is aprox as follows

Training Days

300 Protein, 1200 cals

130 carbs, 520 cals

40 fats, 360 cals

total 2080 cals


Non Training days

300 Pro

70 carbs

40 fats

total cals 1840

I will still be having a cheat meal this Saturday, and hopefully that will keep me going for the final week....


I plan to continue this schedule for up until my holiday, 14th April.... Although I may add in some fats to hopefully stop me burning out....

Wish me luck in this final leg of this mission

[gettingthere]

Ok, so we have now less than 2 weeks to go!

I am going to be really clamping down on my fats the next 2 weeks, going to drop them very low in a final effort to loose that extra fat

For now i will keep my carbs the same... 120 on training days and 60 on non training days

I plan to kill myself on the the next 2 weeks and really push the intensity

I really should be practicing my posing amd doing vacumes on a daily basis but im not... I will do as much as i can


This weeks cheat meal was a little excessive so i kind of feel bad. Next week is gonna be much more reserved ( rib roast with greens and boiled potatoes)

I am planning my cheat day for 2nd April after final pics r taken...

Gonna start with some kind of full english breakfast, then having the family round for afternoon tea consisting of cake, scones with clotted cream and jam, sandwiches, chip/fries to u yanks...

I plan to go to costco and walk round with a trolley... If i want sumat im just gunna get it... Cookies, cakes, bagles, bbq ribs, ribeye steak, pastries

I will probably spend £30 on junk food and eat my way thru it over that weekend

Beautiful!!! Knowing that you have that day coming will push you further

[baseline_9]

Beautiful!!! Knowing that you have that day coming will push you further

Yes it certianly will...


Morning cardio done at the gym...

I wish i started the cardio at the gym right from the begining... The high incline power walking is defo the way to go for me anyway...

I will be there again 2nite and will do another hour (normally 45 mins)

I plan to now make all my cardio sessions 60 mins...

15-17 more cardio sessions now remain depending on when I cut the cardio b4 final pics

35 more cardio sessions untill my holiday (if i remain at 100% on the cardio, which i may not. I may cut the sunday session but just do it this week)

Hopefully gonna get my BF% tested again soon... Maybe this week...

Lack of posing is evident, however I get very little time to do any

Additional fats are currently just 10x fish oil caps


Balls of my feet r sore from the treadmill... Hopefully they dont blister

[baseline_9]

Beautiful!!! Knowing that you have that day coming will push you further

Yes it certianly will...


Morning cardio done at the gym...

I wish i started the cardio at the gym right from the begining... The high incline power walking is defo the way to go for me anyway...

I will be there again 2nite and will do another hour (normally 45 mins)

I plan to now make all my cardio sessions 60 mins...

15-17 more cardio sessions now remain depending on when I cut the cardio b4 final pics

35 more cardio sessions untill my holiday (if i remain at 100% on the cardio, which i may not. I may cut the sunday session but just do it this week)

Hopefully gonna get my BF% tested again soon... Maybe this week...

Lack of posing is evident, however I get very little time to do any

Additional fats are currently just 10x fish oil caps


Balls of my feet r sore from the treadmill... Hopefully they dont blister

[MR-FQ320]

GL base , hope you keep the thread going after the comp ends.

[baseline_9]

GL base , hope you keep the thread going after the comp ends.

Thanks man

And BTW ur looking sick.... Lots of hard work is paying off for ya

Yeh this thread is going on... Its gonna be an on going thing

I will keep it up to date with diet, training, weight/stats and pics

As you may have read I will be looking to begin gaining weight again in may so stay tuned....

[baseline_9]

Bodyfat just done.... 4 point skinfold

25.5 total
10.5% BF

[Bodybuilding-Student]

any pics base?

[MR-FQ320]

Bodyfat just done.... 4 point skinfold

25.5 total
10.5% BF

Nice, goal nearly achieved ie sub 10 %, cant be more than a couple of lbs to burn off, Im sure you can do it in a week.

[baseline_9]

any pics base?

Nice, goal nearly achieved ie sub 10 %, cant be more than a couple of lbs to burn off, Im sure you can do it in a week.

Not sure after this weeks cheat meal LOL

My goal is realy to be <10% by by holiday so i have another 19 days...


27.03.11

[t-gunz]

so you wanna be 10% in 19 days. what BF% are you know? im sure your not that far off at all?

[baseline_9]

See post 382 m8....

[gbrice75]

Looking damn good bro!

[baseline_9]

Looking damn good bro!

Thanks GB

[baseline_9]

sorry that i have not been keeping up to date on this for the past week....

been kind of busy and now doing all cardio at the gym (I used to go on here while doing cardio on my ipod touch but cant get the internet at the gym)

I am now doing an upper/lower split 2x a week....

I plan to follow a basic 'Power/Hypetrophy' split where you train for power in one session and then more like a bodybuilder in the other session...

My week will look kind of like this...


Mon - Lower Body Power day (Squat, Stiff leg Rack Pulls, Seated Calf Raise)

Tue - Upper Body Power day (Benchpress, Supported T-Bar Rows, Side Laterals (Delts not trained in 'Power' mode today))

Thu - Lower Body Hypertrophy day ( Leg Press, Calf Press, Hack Squat, Seated Leg Curls, Lying Leg Curls )

Fri - Upper Body Hypertrophy day ( Incline DB Press, Floor Flys, Pull Downs, Military Press or Push Press, Rear Laterals, Pull Overs)


This is also my plan for growth come may time.....

Power days the reps will be no more than 8 and all the way down to three's on some movements. Sets will be 5-6 per movement with long rest periods...

Hypertrophy days the reps will be 8-12 for 3-4 sets per exercise with fairly short rest periods...

[RaginCajun]

damn base, i just read thru your entire thread. inspirational, motivational, and my god man what a transformation. just goes to show you what hard work and dedication can bring. way to go man, very impressive!

[Kawigirl]

damn base, i just read thru your entire thread. inspirational, motivational, and my god man what a transformation. just goes to show you what hard work and dedication can bring. way to go man, very impressive!

Isn't he! It's why he's mentioned more than once in my interview

[baseline_9]

damn base, i just read thru your entire thread. inspirational, motivational, and my god man what a transformation. just goes to show you what hard work and dedication can bring. way to go man, very impressive!

Isn't he! It's why he's mentioned more than once in my interview

Thanks guys... LOL



Another pic form last night....

[tbody66]

Great job, base, best of luck in the contest.

[baseline_9]

Great job, base, best of luck in the contest.

Nice one TB...

Looking forward ti moving forward after this is over and done with....

[baseline_9]

Before and after pics.... Big cheat DAY today then back on the diet tomorrow morning.... 3 mins of CCT training and 60 mins of cardio tommorow morning...

[baseline_9]

[baseline_9]

Big Boy Steak.....

My 4 week Home Dry Aged Steak.... 24oz Bone in Rib Steak...

[FireGuy]

Love the new avi Base, that's me in 22 days except it's going to be a huge plate of Georgia Pecan pancakes with a hot piece of coffee cake!

[baseline_9]

Increased vascularity post full day of cheating and high sodium intake....