** Baseline's Transformation - Everything Included **

[MBMETC]

looking good hard work is certainly paying off for you, keep it up

[baseline_9]

looking good hard work is certainly paying off for you, keep it up

Thanks

And good luck yourself

[Kawigirl]

Can see a change in the body fat baseline!!!! Proud of you......

And...I think I'm the only one who noticed the editing of one particular photo.......hmmmmmmmm

[baseline_9]

Can see a change in the body fat baseline!!!! Proud of you......

And...I think I'm the only one who noticed the editing of one particular photo.......hmmmmmmmm

Thankyou

And that edit is to show how i wanna look in 8 weeks LOl

I wasnt trying to fool anyone with my shocking editing LOL

[Kawigirl]

So...the tent pitched from your undies is unedited? lol...or that will take 8 weeks to grow?

[baseline_9]

So...the tent pitched from your undies is unedited? lol...or that will take 8 weeks to grow?

LOL i thaught u were talking about my editing on my stomach HAHA

I swear to god i have not done that LOL

IDK why the pic has turned out like that

Honestly im not that impressive HAHA, it is an optical illusion, just wish I knew how to repeat it on demand LOL

[Dr. Zoidberg]

Trained chest and tri's 2nite
Nuts almost feel like a cheat.

Baselines top tip of the day

Smother ur nuts in salt and smoked paprica and roast them in the oven. This makes them even better. You can even add a little splender if you wish

I have never smothered nuts in salt-- I thought it might sting, but if you think it makes them better...

[baseline_9]

I have never smothered nuts in salt-- I thought it might sting, but if you think it makes them better...

You girls have dirty minds

Too much test

Its nice to smother them in oil aswell

[baseline_9]

So i didnt manage to get my earli night last night because i got called out to work twice and didnt get to bed until 1.30am

I did get some time off thismorning tho, alarm set at 08.30

Ive got a nice 4 day weekend starting tommorow which is great and ive got a nice little extra bung of doe in my back pocket from last night so its all good

Pics will be going up 2nite

Keep training hard people

[baseline_9]

Im planning on dry ageing a big chine of beef (3 or 4 rib section of ribeye) in my fridge wrapped in cheese cloth for 21 - 28 days

Im going to swap the clot each day for fresh cloth untill I dont need to change it as often

Going to salt the whole chine aswell and put a dessicant in the fridge near the beef to try and bring moisture down as much as possible

I cant wait, going to try and get the cloth and the chine tommorow and hopefully eat it in either 3 or 4 weeks as a cheat meal, inviting the whole family around to have a big steak feast


Im excited LOL, I will get some pics up if my plan comes together

[Kawigirl]

LOL i thaught u were talking about my editing on my stomach HAHA

I swear to god i have not done that LOL

IDK why the pic has turned out like that

Honestly im not that impressive HAHA, it is an optical illusion, just wish I knew how to repeat it on demand LOL

Hey...I'm NOT complaining!!! LOL

[baseline_9]

03.02.11 pics

[baseline_9]

[baseline_9]

weighed in at 180.8 which is the same as on 31.01.11

so weight has not dropped in 3 days

I will weigh again tommorow morning and if no loss I will look at switching some things up a little

[Kawigirl]

Sometimes a slight change just for a few days is in order.......

[baseline_9]

179.2 today, noting is gonna change yet

And that is why it is important IMO to weight urself atleast 2 or 3 times a week

If i had gone with yesterdays weigh ins i would have been looking for a further 500 calorie defecite through diet and cardio

Ur weight goes up and down so weigh more often, EOD IMO

[baseline_9]

Half decent back session last night, i think i drained my back completly on pull downw and then the whole workout after kind of sucked

Oh well, did a row machine at the end and felt that good anyway

I did my pulldowns but paused at the peak contrqction for a second on each rep and did super slow negatives, it felt gr8

[gettingthere]

Looking good base, improvements definatly becoming more noticeable. Unfortunatly a couple weeks back i picked up a bad back injury so i think my participation is over for this contest, im pretty gutted about it but am glad i got the chance to enter.

From the work that you are putting in, i have a feeling you are without doubt going to be close to the top and very hard to beat, your triceps by the way are looking really good and your stomach is flattening out nicely.

[gbrice75]

179.2 today, noting is gonna change yet

And that is why it is important IMO to weight urself atleast 2 or 3 times a week

If i had gone with yesterdays weigh ins i would have been looking for a further 500 calorie defecite through diet and cardio

Ur weight goes up and down so weigh more often, EOD IMO

Looking good base, nothing but good things to say, and again it's evident you have lost no LBM whatsoever.

I'm glad you weighed less today, because the bold would have been a mistake IMO. You know you're already very close to dialed in if not all the way there already. Obviously the diet will need minor changes along the way, as your body composition changes. But why in the world, at this point, would you consider dropping 500 calories in one shot? Regardless of how you do it (diet, cardio, etc), it's way too much when you're hovering around the sweet spot (which you are). 200 would have been the max for me, then another 200 the following week if still no changes. Just my .02 bro...

[baseline_9]

Looking good base, improvements definatly becoming more noticeable. Unfortunatly a couple weeks back i picked up a bad back injury so i think my participation is over for this contest, im pretty gutted about it but am glad i got the chance to enter.

From the work that you are putting in, i have a feeling you are without doubt going to be close to the top and very hard to beat, your triceps by the way are looking really good and your stomach is flattening out nicely.

Thanks m8, stay tuned anyhow

Looking good base, nothing but good things to say, and again it's evident you have lost no LBM whatsoever.

I'm glad you weighed less today, because the bold would have been a mistake IMO. You know you're already very close to dialed in if not all the way there already. Obviously the diet will need minor changes along the way, as your body composition changes. But why in the world, at this point, would you consider dropping 500 calories in one shot? Regardless of how you do it (diet, cardio, etc), it's way too much when you're hovering around the sweet spot (which you are). 200 would have been the max for me, then another 200 the following week if still no changes. Just my .02 bro...

Well if i lost no weight in 1 week then that means i would be sitting around my TDEE.

I wanna be loosing 1-1.5 lbs a week right now and 200 calories would not get me to those figures

If i had 25 weeks to diet adjustments would be verry minor, as i only have 8 left adjustments need to be made more drastically to create the loss im after

If u read the log through, i have ben making minor adjustments all the way through, adding cardio, adding volume, adding time on cardio, dropping carbs slightly

It was more to strengthen my reasoning behind weighing in more often

My next change will probably be PWO carbs down to 30g (thats a drop of only 60g a week) and an added 15 mins of LIC on the end of my interval sessions PWO (equates to an extra 45mins of LIC a week)


How u getting on with ur trainees, they all staying in line?

[baseline_9]

So if you havnt gatherd by now, my stratergy is to make changes all the time (each week) so that i see what I want on the scale each week. Small changes that keep the fat loss coming.

I am going to try taking 10g of BCAA's and 10g of Glutamine before my AM cardio and put the shake imidiatley after instead of b4.

I think im going to change my PM cardio up a bit aswell.

ATM im doing 3off @ level 4 and then 1on @ level 8.

Im going to change this to level 5 and 10. Im also going to add 15mins of LIC onto the end of my interval sessions

Diet is remaining the same for now, cals are still nice and high.

[baseline_9]

So here is my rib of beef.

It is a15lbs 4 rib section.

I plan to dry age it in my fridge for 2.5 - 3 weeks and then invite my family around for a big steak feast.

I have washed it and dryed it off, then wrapped it in paper towel and put it in a cotton laundry bag.

The fridge is on full wack with extra large ice packs to keep the temperature around 0 degrees.

I cant wait. LOL

[baseline_9]

I have added 15mins to my 3 PWO cardio sessions

Doing those extra 15mins low intensity and keeping the 3off 1on protocol for the first 30mins

Still feeling fine

In the mirror im begining to see my lat/serratus area leaning out and coming in

[-KJ-]

So if you havnt gatherd by now, my stratergy is to make changes all the time (each week) so that i see what I want on the scale each week. Small changes that keep the fat loss coming.

I am going to try taking 10g of BCAA's and 10g of Glutamine before my AM cardio and put the shake imidiatley after instead of b4.

I think im going to change my PM cardio up a bit aswell.

ATM im doing 3off @ level 4 and then 1on @ level 8. What are you doing this on?
Im going to change this to level 5 and 10. Im also going to add 15mins of LIC onto the end of my interval sessions

Diet is remaining the same for now, cals are still nice and high.

Keep up the work...

[tbody66]

great results and really great log. thank you base!

[baseline_9]

Keep up the work...

Nice 1. Im doing all my cardio on either an upright bike at the gym or a spin bike at home

great results and really great log. thank you base!

Cheers m8

[baseline_9]

I replaced my 5th meal of 2 scoops of whey with 10ml of oil to 8oz lean ground beef cooked up into a spicey hash


8oz ground beef
Onion, garlic, chilli, roasted peppers, sun dried tomatoes and cumin

This was a great meal, im going to post a video or pics of me cooking this soon as im sure all u guys and gals would love it

Im going to be doing a low carb and a high carb version including rice

Stay tuned...


My legs are wrecked from monday man!

Leg press
Hack squat
Seated leg curls
RDL
Lying leg curls
Seated calf raise
Donkey calf raise
Toe press

Great session, loads of energy, still feeling good guys


Next change to come will be adding cardio to all my fasted sessions

Im currently doing 40 mins, may up it to 50 next week or the week after


I need results and i need them quickly

[SlimmerMe]

I am addicted to YOUR pancakes.....have had them 4 times now.....and am experimenting with adding more ingredients.....like a little cottage cheese and nutmeg.....plus blueberries which I love!

Thank you so much. I confess I have not had any oats until I started this so to have this recipe has set me free!

[baseline_9]

Yep

Yhey sure r good

Wud b nice with cc blending into the batter

Make sure to add sweetner so its not savory

[big_ron]

Following this, good effort

[baseline_9]

Following this, good effort

Thanks man

I really do apreciate the followers

I should be posting a few shots up 2moro if the GF will shoot them for me

And hopefully there will be a cooking video on he way soon and maybe some training ones if i can be bothered

Need to make this atlest half intresting for people

[baseline_9]

Weighed in at 181.2 thismorning

However i know that i was below 180 a few days agi so that is fine

Its probably to do with how much sodium i ate late last night

Sodium will remain high untill 4 weeks from the end, from there on i will cut it completly and consume a couple of extra litres of water a day

The last 4 weeks im really going to step it up!

I cnt w8

Last night trained back

Barbell row as a warm up
T bar ovehand grip
Reverse grip pulldowns
Cable pullover vs machine pullover ( superset )

Didnt train lower back because my hams r fukd from RDL's in monday still

I reall focused on pulling with my lats for this whole session

Pulling the tbar really low and over arching my back and keeping my chest up high. I couldnt handle much weight this way but the pump and contractions were great

On the machine pullovers aswell i really arched my back loads to enable a full lat contraction, and focused on pulling shoulders down and back while keeping chest up high. Again less weight but more lat involvment

[mperk]

Nice work bro. I'm glad u added the cardio. That should help with the recomposition... You'll be ripped by summer for sure!

[baseline_9]

Nice work bro. I'm glad u added the cardio. That should help with the recomposition... You'll be ripped by summer for sure!

That is the plan for sure

I wanna look good for my holiday in april

[Twist]

Keep it up base. I can't wait for pics

[baseline_9]

11.02.11 - lighting is sh1t, i know LOL

[Twist]

Your arms are looking sick bro. Front double bi for sure.

[baseline_9]

Nice one twist

IMO my arms have always been a stronger poin of mine

They have responded well over the years to higher reps 12-16

Progresa slowed over the last year, after this long cut im gonna be smashin it with the help of some of my chemical friends in my closet

I will show u boys how u really gain weight

[baseline_9]

Weight today is 177.4, good!

Ysterday i began a clen cycle.

Im not going to go into detail of my dosing protocol, i do not want this to turn into a drugs thread.

I will say however it is extreemly mild IMO and im using it more as an aid for its anti- catabolic properties

I will probably run it right till he end now and use benadryl at the 3 week point to up-regulate my beta 2 receptor... As i said he dose is low

Mods or ref's can PM me to find out what im doing if they need to know because of judging purposes...

[baseline_9]

Ok so its day 2 on clen and i am defo feeling it kicking in

Currently doing my LIC cardio, took my clen before

Normally my HR is at about 130 - 135, today my heart rate is at 150

So from now on i am going to take my clen AFTER my cardio so that i can keel it low intensity LOL