** Baseline's Transformation - Everything Included **

[baseline_9]

Ok guys, before people start aying im breaking the rules I have already had this ok'd by the guy who came up with the idea of this whole challenge


This thread is going to be a day by day log, it is going to include everything that I do, everything that I eat, how I feel, when I sleep, im going to be completly up front and log exactly what im doing

OK lets get started!

[baseline_9]

03.01.11

Weight - 193 Lbs
Height - 5' 7.5"


Diet

08.00 - 100g Oats, 2 while eggs, 1 cup egg whites

11.00 - 8 oz chicken breast, salad, 10ml GNO

14.00 - 8 oz chicken breast, salad, 10ml GNO

17.00 - 8 oz chicken breast, salad, 10ml GNO, 100g Oats

INTRA WORKOUT 40g Dextrose, 15g BCAA's

20.00 - 60g Whey, 100g Oats

21.30 - 8 oz chicken breast, salad, 10ml GNO



Training

Legs and Calves

5 min warm up on Bike + 3 Light sets of leg ext

Leg press - 4 plates x 30, 6 plates x 20, 8 plates x 15, 10 plates x 12, 12 plates x 10, then one big drop set all the way back down to 6 plates (2 plates at a time)

Hack Squats - 2 plates x 12 reps x 2 sets

Lying Leg Curls - 20 kg x 20, 30 x 15, 40 x 10, 50 x 8, then one big drop set

Dumbell SLDL - 30kg x 12reps x 2 sets

Seated Calf Raise - 20kg x 20, 40 x 15, 60 x 8, then one big drop set

Donkey Raise Machine - 80kg x 15, 100 x 12

[Matt]

Good luck mate...

Good solid foundation to begin with....

[Dont wanna be old]

Good luck !
My legs ache from reading .

[baseline_9]

04.01.10

Wake up at 09.50 (no work)

09.50 - 30g Whey

30 Mins Low Intensity Cardio (Spin Bike), heart rate around 150 which im happy with

10.30 - 1 cup egg whites, 1 cup oats (100g), 5 blue berrys, lemon juce, (made a pancake)

13.00 - 8 oz chicken breast, salad, 10ml GNO

15.30 - 8 oz chicken breast, salad, 10ml GNO

17.30 - 8 oz chicken breast, salad, 10ml GNO, 1 cup oats (in form of my oat biscuits that I have made)

INTRA WORKOUT 40g Dextrose, 10g BCAA's

Cardio is PWO and i drink andother 5g of BCAA's during this

PWO - 1 cup egg whites, 100g oats

22.40 - 8 oz chicken breast, salad, 10ml GNO



Training

Chest and Tris

5 min warm up on bike

DB Bench - 17.5kg x 20, 25 x 12, 32.5 x 8, 50 x 3+1 Forced, 40 x 8, 35 x 10 into a dop set with 25kg

Incline hammer Press - 25 kg a side x 15, 30 x 12, 35 x 8, I added some partials onto the end of my last set at the top of the movement

Floor Flys - 12.5 x 20, 15 x 14, 17.5 x 10

Tricep Pushdowns - 20 kg x 15, 25 x 12, 30 x 8, 35 x 6 with cheat reps at the end and a drop to 25 kg

CGBP - 60 kg x 12, 80 x 6, 60 x 10 (not sure on the reps here)

Machine Dips - 56kg x 15, 62 x 10, 62 x 8


PWO cardio - Intervals, 3 mins low/ medium intensity, 1 min all out

Did this for a total of 30 mins, 10 mins rowing, 10 mins Recumbent Bike, 10 mins stationary Bike

[baseline_9]

04.01.11

[baseline_9]

[baseline_9]

Im feeling good, my carbs have dropped drastically but I still feel ok ATM

Currently Aiming for 300g Protein, 220g Carbs, 60g Fat

No work tommorow so will get up at 09.30 and do 30 mins of cardio

[baseline_9]

This is my little beauty that I managed to get for £100!

She is going to be my best friend for the next 12 weeks, but a rite pain in the arse, literally

Rite next to my pic of the one and only Yates

[tbody66]

Base, you do have a solid starting point, you lean out and you will be impressive, no matter where you place in the contest. I wish you the very best and have faith in your ability and desire to achieve amazing results in the next 12 weeks.

[baseline_9]

Base, you do have a solid starting point, you lean out and you will be impressive, no matter where you place in the contest. I wish you the very best and have faith in your ability and desire to achieve amazing results in the next 12 weeks.

Thanks for the support TB

This is going to be a big learning curve for me

Im going to be putting everything I know into practice


Hopefully people can see my progress and at the same time see what im doing

[baseline_9]

Good luck mate...

Good solid foundation to begin with....

Thanks for the support Matt

[baseline_9]

Good luck !
My legs ache from reading .

LOL

Yeh mine are hurting today

[SlimmerMe]

Good luck Baseline! and this is a great idea.

[baseline_9]

Good luck Baseline! and this is a great idea.

Thanks Slim

[gettingthere]

Good luck baseline, once you lean out you are going to look great!! i think we are aiming for the same type of results here, i wish you the best

[baseline_9]

Ok so...

This is my whole routine

Taining


Mon - Legs and calves in evening

Tue - LIL (Low Intensity Cardio) for 30 mins fasted (1 scoop of whey), chest and tri's, Interval Training PWO for 30 mins

Wed - LIL (Low Intensity Cardio) for 30 mins fasted (1 scoop of whey), LIC again for another 30 mins in evening

Thu - LIL (Low Intensity Cardio) for 30 mins fasted (1 scoop of whey), back and abs, Interval Training PWO for 30 mins

Fri - LIL (Low Intensity Cardio) for 30 mins fasted (1 scoop of whey), delts and bi's, Interval Training PWO for 30 mins

Sat - LIL (Low Intensity Cardio) for 30 mins fasted (1 scoop of whey), some sort of casual cardio in the afternoon (walk the GF's dog for and hr)

Sun - Rest completly


Diet Plan - carb rotation

Mon - 220g Carbs split into 4 meals (60g @ Breakfast, 60g Pre Workout, 40g Intra Workout, 60g Post Workout)

Tue - 220g Carbs split into 4 meals (60g @ Breakfast, 60g Pre Workout, 40g Intra Workout, 60g Post Workout)

Wed - 60g Carbs @ Breakfast only

Thu - 220g Carbs split into 4 meals (60g @ Breakfast, 60g Pre Workout, 40g Intra Workout, 60g Post Workout)

Fri - 220g Carbs split into 4 meals (60g @ Breakfast, 60g Pre Workout, 40g Intra Workout, 60g Post Workout)

(I will also be having a cheat meal on friday nights so all macros may go up)

Sat - 60g Carbs @ Breakfast only

Sun - 60g Carbs @ Breakfast only

If you havnt already notice my carb sources are pretty simple, oats and dextrose if im training with weights


Protein will be kept around 300g, fats will be between 50 and 60g a day

[gbrice75]

This thread is going to be a day by day log, it is going to include everything that I do, everything that I eat, how I feel, when I sleep, im going to be completly up front and log exactly what im doing

So basically it's going to look just like mine? Lmao, jk bro.

I'll be following along Base, looking to see some impressive results from you. You have a great solid base, just need to get your bodyfat down and you will be gtg. Of course, you won't be able to win the contest as my trainee's already have that wrapped up, but that doesn't mean you shouldn't put maximum effort in! =P

GL brotha

[gettingthere]

Oh by the way baseline, the sun newspaper....page 3.....enough said

[baseline_9]

Good luck baseline, once you lean out you are going to look great!! i think we are aiming for the same type of results here, i wish you the best

Nice one, good luck to you too

So basically it's going to look just like mine? Lmao, jk bro.

I'll be following along Base, looking to see some impressive results from you. You have a great solid base, just need to get your bodyfat down and you will be gtg. Of course, you won't be able to win the contest as my trainee's already have that wrapped up, but that doesn't mean you shouldn't put maximum effort in! =P

GL brotha

GB

So confident! So naive

Its just a shame that none of ur trainees have the mental conditioning that I do

Thanks for the support

[baseline_9]

Bed @ 00:48

Its a late one but no work 2moro

[FireGuy]

You are in perfect starting point for this contest Base. I dont want to put extra pressure on you but...if you nail these next 12 weeks you are going to be very tough to beat.

[Sgt. Hartman]

Nice work bro - looking really thick. Once you drop the BF you'll probably actually look bigger.

What's your total cal intake gonna be in relation to your estimated TDEE?

[baseline_9]

You are in perfect starting point for this contest Base. I dont want to put extra pressure on you but...if you nail these next 12 weeks you are going to be very tough to beat.

Cheers FG

Thats some good motivation

I know that if i do not win it is not because anyone out worked me

Thats for sure, i have set his plan and i will not deviate from it

Nice work bro - looking really thick. Once you drop the BF you'll probably actually look bigger.

What's your total cal intake gonna be in relation to your estimated TDEE?

Everyone looks bigger when they are leaner, generaly

I do not bother with TDEE, i think its unreliable at the best of times (im talking the calculations to work it out)

Cals are at around 2500

[marcus300]

Excellent base, huge potential and if you dial everything in correctly your going to one of the top achievers.

[baseline_9]

Ok

09:40 wake up

Weight 189.3

Big drop in weight but im expectin it in the first week as my body adjusts


09:50 starting my cardio, drank -10g of BCAA's, out of whey

Legs are in bits from mondays session, calves are verry tight, cardio defo loosens them up a bit


Plan for today is to finnish cardio which im doing as i type, eat meal 1, go shopping for food

Im going to try and show u how i prep my food

Stay tuned

[baseline_9]

Excellent base, huge potential and if you dial everything in correctly your going to one of the top achievers.

Thanks m8

[baseline_9]

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

[stevey_6t9]

^^ look yummmm, care to share?

[baseline_9]

Ok, so ive just got back from the shops and done my food prep for 2 days

Im going to talk you through what Ive done


What did I buy





I get my butcher to bag up my chicken breasts in 2Lb Bags (one days worth)

First thing to do is clean ur chicken up - trim and crap off the breasts

Once they are sorted bash them out so that thy are the same thickness all over, then cut them up into chunks if u want



While u are bashing the chicken out geat a pan on a high heat (full blast)

Drop ur chicken into the pan and spread it all out so that no pieces are overlaping (it may take a few batches, I did 4lbs in 2 go's)

Once all the chicken in spread evenly start the timer, 6 mins, season the chicken with salt and pepper!



After 6 Mins flip it all over and then cook for 1 more min

Put ur chicken out on a grill rack and let it cool.

[baseline_9]

Then I make a big salad up (yes that is a builders bucket LOL)



Split my salads up between 4 boxes each with 2 compartments, and thats it done!

[baseline_9]

** Best Salad dressing ever **

I use this alot now, I love it and you will too!

This is a recipie for a wicked salad dressing that they use at 'Wagamamas' Japaneese reastraunt.

Makes about 125ml (4fl oz). Can be kept in the fridge for a few days.

2 teaspoons finely chopped shallots
2.5cm (1in) piece of fresh root ginger, peeled and grated
1 small garlic clove, peeled and finely chopped
1½ tablespoons rice vinegar
1 tablespoon tomato ketchup
1 tablespoon water
100ml (3½fl oz) vegetable oil
3 tablespoons light soy sauce


So basically all u do is combine the ingredients in an old jar and shake the hell out of it...

Its sounds like a load of ingreedients but you can get them at most supermarkets easily


Honestly guys you will not be disapointed with this recipie, it really kicks ass!

Macros other than the Fat are not really worth counting unless ur really picky...

Fat per 12.5ml = 10g aprox

[baseline_9]

^^ look yummmm, care to share?

They are good!

Especialy for how 'clean' they are

Please Try it and let me know what you think

[baseline_9]

Im already planning my cheat meal for this Friday, I always plan it and think about it all week LOL

Im thinking a good home made burger made with 50% chuck mince and 50% extra lean mince, home made garlic mayo, crispy bacon, cheese, crunchey salad, cherry tomatoes all in a nice sweet toasted bun with a big side salad and loads of dressing

Thats a fairly 'clean' cheat meal TBH

My plan is to eat out every other week, so basically I will eat one home made cheat meal one week and then go out for somthing to eat the next week


When I was gaining I would eat out 1 or 2 times a week, gotta tidy it up now tho

Im making myself hurngry now LOL

[Littleirishman]

see the pics . .how many days will it last . .or did i miss you saying it already ?

[marcus300]

Excellent log keep it up base

[baseline_9]

see the pics . .how many days will it last . .or did i miss you saying it already ?

What are you asking about m8?

Excellent log keep it up base

I will do my best

[baseline_9]

Ok so ive been called out to work ATM

Not a problem because ive already done my 2nd cv session of the day

30mins was fine

I had 50g whey b4 the cardio and 10g BCAA's and 5g glutamine durring

[baseline_9]

Back from work and ready to go to bed

All meals eaten as planned, 2x cardio done

Alarm set for 08.25 to do my cv

Calves are realy sore!

Chest is swole from yesterday

Pain in tri's is developing


All good in camp baseline

[Littleirishman]

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