** Baseline's Transformation - Everything Included **

[SlimmerMe]

i ment how long will the food that you bought last you ?

I think he said 2 days in post # 30....

this is a BRILLIANT THREAD!!! with all of the food photos which are colorful and really show what to do...love it! thanks

[gymbud]

i like your "assembly line" food prep i need to get dedicated like that!

[baseline_9]

The salad will stay ok in the frifge for 4 days i ur lucky

Make sure to buy crunchey variaties as they keep better

Thin soft leaves whilt in 2 days


The food prep was for 2 days

And i bought enough chicken to last 5, so 5x 2lb bags

One bag a day, ive cooked 2 and frozen the rest, i will now grab 2 more out of the freezer to cook 2nite

[baseline_9]

i like your "assembly line" food prep i need to get dedicated like that!

Its the only way m8

Enjoy ur food, enjoy cooking it, enjoy eating it

[baseline_9]

Ok so i feel ok

I think i got about 7.5hrs sleep

Currently doing my cardio and my ass is killing me

I need to get my padded bike shorts out of the loft lol

Food for today is going to be as planned

Drank my shake at 08.25 b4 cardio

[baseline_9]

Eating my pre workout meal ATM

Its Back today, im thinking

Bent over rows
Close grip pull downs
Pull Overs
Shrugs
Rack Pulls


I would do full deadlifts but my hams are still hurting from monday

I cant stop thinking about my cheat meal on Sat night

I usualy have it on friday but im working overtime on sat which ruins my friday night planns and will have it on sat nite.

[baseline_9]

Quick update

session went like this

5 Min warm up on bike

Barbell Bent over row (like a yates row but overhand grip)
Bent over row (Paralell to floor)
Rack Pulls from below knee
Wide Pull Downs
Pull Over machine vs Shrugs (Superset none stop)

Hanging leg raises
Reverse crunches
Crunches on BOSU ball

PWO cardio - Bike -30 mins - 3 Mins Low intensity, 1 min High ( 150BPM Low, 170BPM High)

The plan is to reduce the low intensity to 2 mins and eventually 1 min. I will leave it 4 weeks before making this change tho.

PWO shake (my whey has come), 60g whey, 100g oats


Eating my last meal now, feeling great, no lack of energy as of yet



Currently eating my last meal, then off for a shower and off to bed

[gettingthere]

Excellent thread, so when you are cooking your chicken breasts, you take 2, chop them up, throw them in a hot pan, leave for 6mins, turn all over and let cook for 1 more minute???

Have i got that correct mate? i find myself always cooking in the oven, also if you are eating sweet potato, how do you cook it? i tend to cut it into wedges and oven cook for about 20minutes

[baseline_9]

Excellent thread, so when you are cooking your chicken breasts, you take 2, chop them up, throw them in a hot pan, leave for 6mins, turn all over and let cook for 1 more minute???

Have i got that correct mate? i find myself always cooking in the oven, also if you are eating sweet potato, how do you cook it? i tend to cut it into wedges and oven cook for about 20minutes

Yeh thats rite for the chickn but i do 2lbw at a time in the pan which is about 4 breasts

U dont have to cut them up small - today i just bashed them out and fried them for 6mins, fliped and cooked for 3 more

It takes a bit longer because its a bigger lump of meat, but it is easie flipping 4 big breasts rather than 20 lil bits of chicken


As for sweet potatoes I like to make them into wedges too, adding some oil and cajun seasoning to them

Or i like to peel them, cut into cubes, boil untill soft, drain water, mash up adding olive oil salt pepper and finely chopped spring onion


A little love goes a long way in cooking.

It takes a bit of extra effort but its well wort it when ur food tastes good

U can also slice the sweet potatoe with one of them fine slicer things, lay on a baking tray and cook into crisp's or as the yankes call them, potato chips

Let me know how u get on brother, are u looking to cut or gain weight?

[baseline_9]

Ok, baseline signing off

Bed - 22.02

Alarm - 06.15

[MR-FQ320]

loving the cooking tips base, watch out gordon ramsey

[baseline_9]

loving the cooking tips base, watch out gordon ramsey

Stay tuned, there will be plenty more


Im going to be showing u guys how to make the best burgers in the world on sat nite

Maybe some homemade chips aswell, we will see

[gettingthere]

Yeh thats rite for the chickn but i do 2lbw at a time in the pan which is about 4 breasts

U dont have to cut them up small - today i just bashed them out and fried them for 6mins, fliped and cooked for 3 more

It takes a bit longer because its a bigger lump of meat, but it is easie flipping 4 big breasts rather than 20 lil bits of chicken


As for sweet potatoes I like to make them into wedges too, adding some oil and cajun seasoning to them

Or i like to peel them, cut into cubes, boil untill soft, drain water, mash up adding olive oil salt pepper and finely chopped spring onion


A little love goes a long way in cooking.

It takes a bit of extra effort but its well wort it when ur food tastes good

U can also slice the sweet potatoe with one of them fine slicer things, lay on a baking tray and cook into crisp's or as the yankes call them, potato chips

Let me know how u get on brother, are u looking to cut or gain weight?

Excellent tips thanks baseline. My goals are definatly cutting bodyfat, but yet like everyone says im still looking to gain some mass around my arms and shoulders

[baseline_9]

So my goal is to get down to 10% BF

Fireguy, is this doable in 12 weeks

You can see the current cardio schedule in one of the first posts

What are your thaughts

[FireGuy]

Down to 10% in 12 weeks? Absolutely doable.

[baseline_9]

Down to 10% in 12 weeks? Absolutely doable.

Its re-asuring to hear that

But now the goal posts have moved since you have confirmed that.

I want single digits

9.9% or under

I will be getting my m8 to caliper me next week to see what the damage is LOL

[tbody66]

dude, clean your stove top!

[baseline_9]

dude, clean your stove top!

Lol i do every other week

A lot of that stuff dont come off tho man, even with a lot of elbow grease

Its like the heat has actually burnt the top LOL sounds stupid
Just for you tbod I will make a lil extra effort this week, try n get it nice n shiny for u

[EASTCOASTKID]

I had this today. Omg thanks for sharing great stuff....

[baseline_9]

Up at 5:00am today to get my cardio in before working OT

Working 06:00 - 14:00

Then off to the shops to buy food agen

[baseline_9]

So I have just ate my cheat meal

It was 2 burgers that contained;

a total of

330g of mince Beef
Mushroom
Cheese
Home made mayo
Onions
Ketchup
2 Burger Buns
Bacon

I did some chips but only had a few


I actually feel kind of bad about having a cheat meal LOL

I think next week I will do a cheat meal but I will try and make it kind of low fat


But man It was good!

Im going to throw a cardio session in tommorow morning as I feel guilty

[Twist]

Great log bro! This is a quality thread. I'll be following this. With your dedication you will definitely be able to hit your goal.

[baseline_9]

Great log bro! This is a quality thread. I'll be following this. With your dedication you will definitely be able to hit your goal.

Cheers bro, good to have you on board


So as far as the Saturday 'Casual cardio' in the afternoon I did not manage to do it

TBH Its no biggie as it is not a big part of my routine and is only to contribute some diversity to my schedule

But anyway im doing an extra session in the morning tommorow

I think that form now on if I dont do two sessions on saturday I will do the second on the Sunday as I am this weekend

Some will think my cardio schedule is rigerous, OTT and I should decrease my calories instead of doing all the cardio - I believe it is fundamental that a lot of cardio is done so that calories can remain higher...

The plan is to slowly graduate towards the cardio schedule below;

Mon - No cardio (Leg Training)
Tue - 45 Mins Low Intensity (AM).....30 Mins Intervals - 1 min fast, 1 min slow (PM)
Wed - 45 Mins Low Intensity (AM).....45 Mins Low Intensity (PM)
Thu - 45 Mins Low Intensity (AM).....30 Mins Intervals - 1 min fast, 1 min slow (PM)
Fri - 45 Mins Low Intensity (AM).....30 Mins Intervals - 1 min fast, 1 min slow (PM)
Sat - 45 Mins Low Intensity (AM).....45 Mins Low Intensity (PM)
Sun - 45 Mins Low Intensity (AM)

[Twist]

Cheers bro, good to have you on board


So as far as the Saturday 'Casual cardio' in the afternoon I did not manage to do it

TBH Its no biggie as it is not a big part of my routine and is only to contribute some diversity to my schedule

But anyway im doing an extra session in the morning tommorow

I think that form now on if I dont do two sessions on saturday I will do the second on the Sunday as I am this weekend

Some will think my cardio schedule is rigerous, OTT and I should decrease my calories instead of doing all the cardio - I believe it is fundamental that a lot of cardio is done so that calories can remain higher...

The plan is to slowly graduate towards the cardio schedule below;

Mon - No cardio (Leg Training)
Tue - 45 Mins Low Intensity (AM).....30 Mins Intervals - 1 min fast, 1 min slow (PM)
Wed - 45 Mins Low Intensity (AM).....45 Mins Low Intensity (PM)
Thu - 45 Mins Low Intensity (AM).....30 Mins Intervals - 1 min fast, 1 min slow (PM)
Fri - 45 Mins Low Intensity (AM).....30 Mins Intervals - 1 min fast, 1 min slow (PM)
Sat - 45 Mins Low Intensity (AM).....45 Mins Low Intensity (PM)
Sun - 45 Mins Low Intensity (AM)

I couldn't agree with the bold more.

Can I ask why you are doing 1 minute fast and 1 minute slow? Your heart rate will never recover in that 1 minute so its basically just letting your muscles rest.

[baseline_9]

I couldn't agree with the bold more.

Can I ask why you are doing 1 minute fast and 1 minute slow? Your heart rate will never recover in that 1 minute so its basically just letting your muscles rest.

ATM its 3 off - 1 on

@ the 4 week point it will be 2 off - 1 on

@ 8 weeks it will be 1 on -1 off


You ask why.

Well on the upright bike even when i go hard for a min my heart rate does not get too high (170). Its high but I can hit 200 with sprints.

My theory is exacty what you said, just alow the muscle to recover

I want to burn as many calories in 30mins. I dont care where the calories come from or what my heart rate is, im fueld for it with the 40g of dextrose

I hate seeint people walking on the treadmill for 30 mins and think that somehow they are better off than me where i have done a grueling 30 min session and burned 3-4 times the calories

[baseline_9]

Any fasted cardio is presided with a protein shake and the intensiy is kep fairly low

[baseline_9]

IMO fueled cardio = hard cardio (goal to burn as may caloies)
Fasted cardio = easy cardio ( goal to keep calories burned from fat)

If u do LIC when fueled ur just short changing urself

Just my opinion guys

[gbrice75]

Loving the thread base, when will we see some updated pics?

Speaking of which, I just posted mine, would appreciate your comments.

Great job bro, keep it up!

[baseline_9]

Loving the thread base, when will we see some updated pics?

Speaking of which, I just posted mine, would appreciate your comments.

Great job bro, keep it up!

My pics should be up tommorow or tuesday night

I will also be doing some skin folds soon aswell, maybe 2nite

Im heading over to ur thread rite now

[baseline_9]

As you may be able to tell already I have a few pasions in life.

One is Bodybuilding, the other is food, good food, i love cooking

Im already planning my cheat meal for next week, this will keep me working hard all week in the gym

Honestly guys if I did not love bodybuilding I would be one fat Mo Fo because I love cooking good food!


For next weeks cheat meal I am going to cook for my whole family at my mothers. Im going to be cooking a load of tapas dishes, including;

Lamb Tagine (Leg of lamb cooked in spices and sauce for 48hrs in slow cooker)
Lamb Meat balls in Spicy Tomato sauce
Chicken and chorizo paella
Crispy Hot Chicken Wings with sour cream dip
Fry'd Potato cubes with garlic mayo dip
Mushrooms, bacon and feta cheese wrapped in filo pastry
Tzaziki
Paprica Spiced Hummus

I am going to be making everything from scratch, mayo, hummus the lot!

Im also going to make up some non alcoholic cocktails.

Its going to be epic guys, only 6 more days to go, my mouth is watering LOL

If ur dieting I advise you to not read my thread, as I talk about what Im craving a lot LOL

[SlimmerMe]

You are the boyfriend I have been looking for my whole life! A LOW CAL CHEF!

[Jmac87]

Fry'd Potato cubes with garlic mayo dip
I NEED this recipe! haha

[baseline_9]

LOL

Trust me slim none of those dishes above are going to be low cal LOL

But I have worked out a few ways ot making stuff taste good without adding a load of crap calories

Those pancakes r great

I want you to try them and let me know how u get on

Just do a half batch

[SlimmerMe]

Pancake question: when you blended the oats, did you add water? and how much? or did they just blend without liquid?

[baseline_9]

Pancake question: when you blended the oats, did you add water? and how much? or did they just blend without liquid?

Blend them dry

Shake the blender about to get them all to blend

Then add the egg whites

[gettingthere]

I need your adress baseline, not to stalk you....but to send you loads of hampers of sweets, fine wines, cheeses, burger.....you get the picture

[baseline_9]

I need your adress baseline, not to stalk you....but to send you loads of hampers of sweets, fine wines, cheeses, burger.....you get the picture

That would be great

Just make sure to send them first quickly so that i can incorperate them into my tapas menu

[baseline_9]

Weight is at 186.6

Thats a loss off 6.4 lbs so far

In the first week i was expecting a big drop like this. From now on i want no more than 2lbs a week at the most

Im feeling fine, low cal diet is not messing with my workouts or my day to day life. I feel good and sharper than ever, i am 100% dedicated to this and will remain so for the next 11 weeks.

Ive had no slip ups on the diet or the cardio. In fact ive done one extra cardio session on sunday. From now on this will remain, so its LIC 6x a week for 30 mins in the mornings and intervals 3 x per week PWO for 30 mins,
Also another LIC session on wednesday night for the same duration

I think my carb timing has a lot to do with feeling good and fresh in the gym

I like the carbs around and durring the cardio

When cals are to be dropped further ( this will not happen untill cardio is increased to 45 mins 7 x a week pluss the other intervals) they will come in the form of carbs and will be lost between the breakfast meal and the PWO meal

Why- because hopefully this way i can keep my training balls to the wall and 100%

I keep saying im going to post my skin folds up, hopefully my m8 can do it for me 2nite. When ive done them i will post all measurments for refrence

[MR-FQ320]

geez mate if you keep this up and do as you intend for the next 11 weeks youve gotta be close to winning, i cant see many beating your determination.

What is LIC ? maybe i missed something.

respect

[baseline_9]

geez mate if you keep this up and do as you intend for the next 11 weeks youve gotta be close to winning, i cant see many beating your determination.

What is LIC ? maybe i missed something.

respect

LIC is low intensity cardio

Anyone that has put there name down for this comp should be willing to do what evere it takes to get where they wanna be

Everyone should be motivated and dedicated

Good luck aswell