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  1. #1
    baseline_9's Avatar
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    ** Baseline's Transformation - Everything Included **

    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!

  2. #2
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    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
    Last edited by baseline_9; 01-04-2011 at 04:52 PM.

  3. #3
    Matt's Avatar
    Matt is offline AR's Hot British Pimp Daddy ~HOF~
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    Good luck mate...

    Good solid foundation to begin with....
    Do not ask me for a source check.






  4. #4
    Dont wanna be old's Avatar
    Dont wanna be old is offline Knowledgeable Member
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    Good luck !
    My legs ache from reading .

  5. #5
    baseline_9's Avatar
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    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

  6. #6
    baseline_9's Avatar
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    04.01.11










  7. #7
    baseline_9's Avatar
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  8. #8
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    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

  9. #9
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    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

    Last edited by baseline_9; 01-04-2011 at 05:19 PM.

  10. #10
    tbody66's Avatar
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    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.

  11. #11
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    Quote Originally Posted by tbody66 View Post
    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

  12. #12
    baseline_9's Avatar
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    Quote Originally Posted by Matt View Post
    Good luck mate...

    Good solid foundation to begin with....
    Thanks for the support Matt

  13. #13
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    Quote Originally Posted by Dont wanna be old View Post
    Good luck !
    My legs ache from reading .
    LOL

    Yeh mine are hurting today

  14. #14
    SlimmerMe's Avatar
    SlimmerMe is offline ~Knowledgeable Female Extraordinaire~
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    Good luck Baseline! and this is a great idea.

  15. #15
    baseline_9's Avatar
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    Quote Originally Posted by SlimmerMe View Post
    Good luck Baseline! and this is a great idea.
    Thanks Slim

  16. #16
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    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

  17. #17
    baseline_9's Avatar
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    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
    Last edited by baseline_9; 01-04-2011 at 06:21 PM.

  18. #18
    gbrice75's Avatar
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    Quote Originally Posted by baseline_9 View Post
    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

  19. #19
    gettingthere's Avatar
    gettingthere is offline Senior Member
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    Oh by the way baseline, the sun newspaper....page 3.....enough said

  20. #20
    baseline_9's Avatar
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    Quote Originally Posted by gettingthere View Post
    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

    Quote Originally Posted by gbrice75 View Post
    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
    Last edited by baseline_9; 01-04-2011 at 06:51 PM.

  21. #21
    baseline_9's Avatar
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    Bed @ 00:48

    Its a late one but no work 2moro

  22. #22
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    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.

  23. #23
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    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?

  24. #24
    baseline_9's Avatar
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    Quote Originally Posted by FireGuy View Post
    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
    Quote Originally Posted by Sgt. Hartman View Post
    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

  25. #25
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    Excellent base, huge potential and if you dial everything in correctly your going to one of the top achievers.

  26. #26
    baseline_9's Avatar
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    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

  27. #27
    baseline_9's Avatar
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    Quote Originally Posted by marcus300 View Post
    Excellent base, huge potential and if you dial everything in correctly your going to one of the top achievers.
    Thanks m8

  28. #28
    baseline_9's Avatar
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    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


  29. #29
    stevey_6t9's Avatar
    stevey_6t9 is offline RIP Aziz "Zyzz" Sergeyevich Shavershian - Veni Vidi Vici
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    ^^ look yummmm, care to share?

  30. #30
    baseline_9's Avatar
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    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.


  31. #31
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    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!




  32. #32
    baseline_9's Avatar
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    ** 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
    1 tablespoons rice vinegar
    1 tablespoon tomato ketchup
    1 tablespoon water
    100ml (3fl 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

  33. #33
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    Quote Originally Posted by stevey_6t9 View Post
    ^^ look yummmm, care to share?
    They are good!

    Especialy for how 'clean' they are

    Please Try it and let me know what you think

  34. #34
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    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

  35. #35
    Littleirishman's Avatar
    Littleirishman is offline Junior Member
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    see the pics . .how many days will it last . .or did i miss you saying it already ?

  36. #36
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    marcus300 is offline ~Retired~ AR-Platinum Elite-Hall of Famer ~
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    Excellent log keep it up base

  37. #37
    baseline_9's Avatar
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    Quote Originally Posted by Littleirishman View Post
    see the pics . .how many days will it last . .or did i miss you saying it already ?
    What are you asking about m8?
    Quote Originally Posted by marcus300 View Post
    Excellent log keep it up base
    I will do my best

  38. #38
    baseline_9's Avatar
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    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

  39. #39
    baseline_9's Avatar
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    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

  40. #40
    Littleirishman's Avatar
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    i ment how long will the food that you bought last you ?

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