** Baseline's Transformation - Everything Included **

[marcus300]

So today I actually dropped the oil from all my meals (4 chicken breast meast) since I knew that I would be killing it with the cheat meal

I had my pancakes first thing (shake b4 cardio)

then 2 chicken meals

then my big cheat meal

and just had 2 chicken meals in one now


Anyway, on to more intresting things. The first picture is of MK2 Spud Gun, it is a big fire extinguisher with a 2 inch barrel welded onto it. It has a BBQ lighter for the ingnition and you use hair spray as the fuel. This one is louder than any shotgun I have ever heard! It stands about 6ft tall.



This one below is MK3, ive made this today, its a smaller fire extinguisher with at 1.25 inch barrel that is just over 1m long. Ive use liquid plastic on the inside and outside to keep the barrel in place. The ignition is from an electric lighter and is mounted in the original fire extinguisher handel at the back






PM me for details on how to make one

WTF is that?

I use to think you was ok but now i think your unstable

[baseline_9]

Training days (4 days a week)

approx

Carbs 220
Protein 300
Fat 60
cals 2620

No trainign days (3 days)

Carbs 60
Protein 300
Fat 60
Cals 1980

[baseline_9]

WTF is that?

I use to think you was ok but now i think your unstable

LOL

They are potatoe guns a past time hobby I had

U wanna make one big man

[marcus300]

LOL

They are potatoe guns a past time hobby I had

U wanna make one big man

?? and what do you do with them?

[baseline_9]

?? and what do you do with them?

You shoot potatoes out of them

Trust me Marcus, even you would have some fun with one

You would be amazed how powerfull they are

That big one will shoot a spud over 200 meters

[marcus300]

You shoot potatoes out of them

Trust me Marcus, even you would have some fun with one

You would be amazed how powerfull they are

That big one will shoot a spud over 200 meters

so if you got hit by one, it would hurt?

[baseline_9]

so if you got hit by one, it would hurt?

A head shot from the big one and you would be dead

I have only shot sum1 once with another one

Shot him in the leg:

Imidiatley whent purple and began to swell

By the next day you could not see his knee because his leg was so swolen LOL

He was on crutches for a few days


He was happy tho because we payd him LOL

[marcus300]

A head shot from the big one and you would be dead

I have only shot sum1 once with another one

Shot him in the leg:

Imidiatley whent purple and began to swell

By the next day you could not see his knee because his leg was so swolen LOL

He was on crutches for a few days


He was happy tho because we payd him LOL

Thats fvcking brilliant, lmfao

you should change your name to spudgun lol

cool toys

[FireGuy]

Training days (4 days a week)

approx

Carbs 220
Protein 300
Fat 60
cals 2620

No trainign days (3 days)

Carbs 60
Protein 300
Fat 60
Cals 1980

The first week your weight loss was very dramatic as the drop in carbs resulted in some water loss. The 2nd week was just a tad over 2lbs which is right where you want to be. If it were me I would leave things the way they are for at least one more week and see what happens.

[baseline_9]

Thats fvcking brilliant, lmfao

you should change your name to spudgun lol

cool toys

The best thing is the fuel for them is simply a little spray of hairspray

Its a simple concept really;

a conbustion chamber with access at the rear to load with fuel
a big barrell coming off the chamber
you run a BBQ lighter to two nails in the chamber that are spaced 0.5cm appart. When you click the BBQ lighter it creates a spark in the chamber and ignites the fuel


BANG

[marcus300]

^^^ your going to have to youtube this, lets see one go off

[baseline_9]

The first week your weight loss was very dramatic as the drop in carbs resulted in some water loss. The 2nd week was just a tad over 2lbs which is right where you want to be. If it were me I would leave things the way they are for at least one more week and see what happens.

Yes I would agree with what you said

I actually didnt realise that it was only 2.2 lbs in the last week untill i edited the post and added all the weights with the dates

thanks for some clarity

[baseline_9]

^^^ your going to have to youtube this, lets see one go off

will do at the weekend

I live in a terrace house, last time i shot it in the garden the woman next door came out the house screaming LOL

Seriously its as loud as a shotgun

[marcus300]

Cant wait ^^ lol

[baseline_9]

what a great leg session. It was kind of high volume for me.

Leg pressed for 5 pyramided sets and then one last massive quadruple drop set
Deadlifted for 3 pyramided sets and then one double drop set
Leg curls
Leg Extensions

I was wacked so no calves tonight, its a bit of a rest for my foot aswell

Drenched in sweat LOL

I could literally wring out the sweat from my t-shirt

All good tho


Im feeling strong still, i feel good

I love doing deads the right way, well IMO the right way, putting the bar down completly and then doing another lift. Its called a deadlift for a reason and too many people bounce the weight up. If u do them from a dead stop each time u will really get ur hams and glutes fireing hard

[baseline_9]

Bed 22.27

Alarm 07.00

I am completly drained from that leg workout

Loving it

[Monty2312]

Im kinda new to this. Have a diet(thanks to guys on here) and a workout regime. Base you are now my inspiration.
Keep up the work bro....
Good Luck!

[baseline_9]

Im kinda new to this. Have a diet(thanks to guys on here) and a workout regime. Base you are now my inspiration.
Keep up the work bro....
Good Luck!

Believe it or not its guys like you that inspire me

[t-gunz]

great thread mate. wish you the best of luck

[baseline_9]

great thread mate. wish you the best of luck

Cheers m8

[evvo]

Ok, this is how I make my Oat Pancakes

Macros

510 cals
5g fat
70g carbs
41g protein

1. Blend up 1 cup of oats, get thim in a fine powder (while doing this get a non stick pan on the flame, get it hot!)

2. Add 1 cup of egg whites

Your mix will look somthing like this, you may need to shake the blender to get it all to mix



3. Add half to the pan and cook untill it looks done all the way through, well nearly



4. Flip ur pancake and cook for another min, it may stick when u flip it but be patient, as it cooks it will free up from the pan.

Serve with some raspberrys on top and a sqweeze of lemon juce.

Enjoy

Hey mate, do you add 100g of oats or a cup? In Australia a cup is 250g so i dunno if its different. And do you use the whole mixture? Thanks

[baseline_9]

Hey mate, do you add 100g of oats or a cup? In Australia a cup is 250g so i dunno if its different. And do you use the whole mixture? Thanks

one cup for me is 100g

i think my cup measures are 240ml

yes i eat it all in one go, this makes 2 good pancakes

[D.Pump]

Hey mate, do you add 100g of oats or a cup? In Australia a cup is 250g so i dunno if its different. And do you use the whole mixture? Thanks

grams is a weight (well mass actually) and cup is a volume there is no for sure conversion. 1 cup of finely chopped oats is heavier than a cup of whole oats.

[evvo]

Yeah, sweet i tried them this morning and they're great. i needed a different way to eat my eggs and oats lol i was buying the heat treated egg whites that were frozen and blending it together with oats and a banana and that was getting old. the pancakes are an awesome idea. thanks base

[baseline_9]

So yesterday my alarm didnt go off, i was running 40 mins late and cut 5mins off my cardio session

Im adding that back onto thismornings session, so a 40 min session 2day


Today i have to go o middlesex for work and stay in a hotel. I will probably miss my cardio 2nite and 2moro morning because i dont hink there is a gym. Whatever i miss i will and into my roiine on saturday and sunday in the afternoons.

My diet will still b the same as i have prepped all my foood already for 2day and 2moro

[little p]

best of luck with it mate

[gbrice75]

I love doing deads the right way, well IMO the right way, putting the bar down completly and then doing another lift. Its called a deadlift for a reason and too many people bounce the weight up. If u do them from a dead stop each time u will really get ur hams and glutes fireing hard

Agreed!

When can we expect updated pics?

[baseline_9]

best of luck with it mate

cheers

Agreed!

When can we expect updated pics?

Pics will defo be up by next tue I would think

If i Can do some 2moro I will


So as expected I did not manage to do my cardio last night or thismorning but I will add that all into sat and sun so im missing nothing


Last night I decided (since my company was paying) to change my 2 scoops of whey meal to a 7 oz Fillet steak (15g fat, 41g pro aprox, fat may be less as it was flame griled) so probably an extra 10g of fat. I compensated for this by taking the oil out of one of my chicken meals yesterday and today.

Im happy with throwing a bit of good quality beef in there once in a while, IMO beef is great and if its grilled up over flames it really kills ur cravings and reduces the fat in it aswell

I may look at throwing an 8-10 oz beef meal in each wednesday PWO, just for a change and to take the advantages of the red meat. If I feel I need a little fat boost I will do it, if not I wont


Training is still good, plently of energy, today I trained Back

Wide Pull Downs
Barbell Row
Shrugs
Deadlift
Machine Pullovers


Looking in the mirror I think I can see some verry slight changes, not really sure if this will show in the pics tho. Legs are looking better I think. We will see

[Dr. Zoidberg]

cheers

Looking in the mirror I think I can see some verry slight changes, not really sure if this will show in the pics tho. Legs are looking better I think. We will see

Hey, Babe-- I was checking-out your most recent pictures, and I DEFINITELY see more DEFINITION in your legs-- also in your abdominal region. Looks like all of your hard work is paying off. I am jusst concerned that you will look better in a skirt than I will by the end of the Challenge!!!!!!!!

[baseline_9]

hey, babe-- i was checking-out your most recent pictures, and i definitely see more definition in your legs-- also in your abdominal region. Looks like all of your hard work is paying off. I am jusst concerned that you will look better in a skirt than i will by the end of the challenge!!!!!!!!

lol.

[-KJ-]

Base - do you log the food you eat daily or just know what your eating? Looking forward to see your updated pics!
Keep up the solid work bro.

[baseline_9]

Base - do you log the food you eat daily or just know what your eating? Looking forward to see your updated pics!
Keep up the solid work bro.

I eat the exact same foods each day

The only difference being a training day and a non training day

So up untill now the diet has been exaclty as stated on the first page but with one cheat meal each week and a 7 oz fillet steak instead of 2scoops of whey on wednesday

So yeh i know what im eating, its the only way to get ur diet tuned in IMO

[baseline_9]

My Temple - Back End Ground Floor



Some nice 200's bottom right, would be nice to bench them one day LOL

[DKbuilder]

I've been lurking in your log for some time broseph. I'm mirin your meals and consistency. Keep on banging!

[Twist]

Wish my gym had some weight like that. I maxed out all my db for reps... But there was some guy at my gym curling the 110's so there is hope. Bench the 200s would be sick shit. Anyone ever use them lol? I wonder what made them buy those heavy weights

[baseline_9]

Wish my gym had some weight like that. I maxed out all my db for reps... But there was some guy at my gym curling the 110's so there is hope. Bench the 200s would be sick shit. Anyone ever use them lol? I wonder what made them buy those heavy weights

Well its the best gym in birmingham England

There have been a lot of good level amature bodybuilders over the years that im sure will have used them

Im sure thy get used for shrugs and rows etc.

[Obone]

Base,
Nice post.. You are keeping up your promise of updating this.. I am now rooting for you due to all of the info that you are sharing with us.. Its like a little text version of a reality show. Thanks again and keep up the good work.

[baseline_9]

Base,
Nice post.. You are keeping up your promise of updating this.. I am now rooting for you due to all of the info that you are sharing with us.. Its like a little text version of a reality show. Thanks again and keep up the good work.

HAHA thanks


So yesterday i had my cheat meal, we went out for a curry. I had some starters, and had a chicken sagg balti, with a little basmati rice

It was great

I also ate another meal out while shopping, dont worry tho it is in keeping with the plan

It was 2 chicken brests from Nandos with a side salad and some hot sauce

The chicken is flame grilled and the salad has no dressing. The hot sauce has a great macro breakdown and is so dam good. I dont know if you guys in the USA have Nandos reastaurents so not sure if u know what im talking about.

This is the breakdown for the garlic piri piri sauce.

per 100g

63 cals
pro <1g
carbs 6.5, of which sugar 5.7
fat 6.1g

ingridents : Water , White Vinegar , Onions , Salt , Lemons , Garlic , Sunflower Oil (3%) , Serrano Chillies , Cayenne Pepper , African Birds Eye Chilli (Peri-Peri Chilli) , Stabilisers (E415, E405)

Trust me guys this stuff is great. Any guys from the UK will voutch for it.

If any one want to try some, PM me and I will send u some over for whatever it costs + postage.





Im actually considering making a nandos meal my cheat meal when I get a bit further into this whole thing. Its really healthy and still feels like a killer cheat meal

[stevey_6t9]

mirin your holes in the wall gym man, looks mad.

Can also defiently vouch for the peri-peri, its huge over here in aus, the shit gets put over all my food except ice cream.

[baseline_9]

mirin your holes in the wall gym man, looks mad.

Can also defiently vouch for the peri-peri, its huge over here in aus, the shit gets put over all my food except ice cream.

^^ LOL

I will get some more pics of the gym over next week so stay tuned.