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03-15-2011, 06:08 PM #81
Doing great so far Machine, love the continued updates. Love the way you're making your 'day' templates ahead of time - holding yourself accountable for filling them in!
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03-21-2011, 06:36 PM #82
Tuesday, March 22nd
MORNING WEIGH IN: 232.0lbs
Wake at 12:00
12:20-1:00 Fasted Cardio: 40 min total on stationary bike
1:00 Pre-Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml)water
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda
Total: 752cal 85p 109c 21f
drink half now half after
2:00-3:30 Work Out Chest
4:00 meal 2
Beef & Egg Noodles
501cal 27p 48c 21f
6:00 other half of shake
7:00-9:00 rugby
10:00 meal 4
Steak (200g) 400 cal 40p 0c 26f
1 cup (193g) Brown Rice 216cal 5p 45c 2f
1 cup Broccoli 36cal 3p 6c 0f
lite mayo 25g 72cal 0p 0c 8f
Total: 724cal 48p 51c 36f
1:00
220g Salmon (no skin) 410cal 44p 0c 24f
1 cup Broccoli 36cal 3p 6c 0f
Total: 446cal 47p 6c 24f
TOTAL:
2412 calories
207g protein
214g carbs
102g fat
Chest work out was mediocore at best.. i am still a bit sick from the whole weekend before and weak from taking the time off before.. hoping next chest work out will be betterLast edited by MACHINE5150; 03-24-2011 at 05:42 PM.
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03-21-2011, 06:37 PM #83
Wednesday, March 23rd MY BIRTHDAY
MORNING WEIGH IN: 232.0lbs
Wake at 12:00
12:15-1:00 Fasted Cardio: 45 min total on stationary bike
1:00 Pre-Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml)water
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda
Total: 752cal 85p 109c 21f
drink half now half after
2:00-3:30 Work Out Legs
4:00 meal 2
Beef & rice curry
501cal 27p 48c 21f
6:00 other half of shake
10:00
10oz Cheese Burger
839cal 50p 74c 39f
5 pints guiness
800cal 5p 50c 0f
3:00
100g Chicken Breast
165cal 35p 0c 4f
TOTAL:
3100 Cal
200g protein
285g carbs
71g fat
Work out:
Squats
Leg Press
Leg Extensions
Leg Curls
Calf Raises
Did 45min fasted cardio in the AM and a bunch of "night time" cardio if you catch my drift.. diet was not good.. not enough protein but it was my BDay so why not??Last edited by MACHINE5150; 03-24-2011 at 05:36 PM.
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03-21-2011, 06:38 PM #84
Thursday, March 24th
Day after B-day = a little groggy
my legs were way too sore to do any cardio.. i could not walk and even skipped rugby practice
Chicken wrap for breakfast
Did Back and Biceps
followed up withh 3-4 peices of KFC and corn and beans
steak and brocolii around midnight
half a casein shake after.. as i ran out of powder and need to get more..
I WILL ADD ALL THE MACROS LATER ONLast edited by MACHINE5150; 03-26-2011 at 12:46 PM.
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03-21-2011, 06:39 PM #85
Friday, March 25th
Protein shake
steak burrito, chips and guacamole
4 pints guiness
steak and brocoliLast edited by MACHINE5150; 03-26-2011 at 12:48 PM.
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03-21-2011, 06:39 PM #86
Saturday, March 26th
steak and rice
rugby game
protein shake
2 4oz cheese burgers..
I PLAN ON ADDING UP ALL THE MACROS ON THIS SOMETIME TOMORROW OR MONDAYLast edited by MACHINE5150; 03-26-2011 at 12:49 PM.
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03-21-2011, 06:40 PM #87
Sunday, March 27th
Ramen Noodles
mussels, shrimp & Duck Breast w/ mash
Chicken KebabLast edited by MACHINE5150; 03-30-2011 at 10:12 AM.
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03-21-2011, 06:41 PM #88
Monday, March 28th
Terryaki Egg noodles and Chicken
bangers and mash
Terryaki Egg noodles and Chicken
200g steak and broccoliLast edited by MACHINE5150; 03-30-2011 at 10:09 AM.
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03-22-2011, 05:41 PM #89
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03-23-2011, 09:14 AM #90
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03-23-2011, 09:25 AM #91
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03-28-2011, 03:53 PM #92
what are you weighing now machine?
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03-31-2011, 10:07 AM #93
Tuesday, March 29th
morning weigh In: 232.0lbs
200mcg clen
1mg Keto
Very busy with work today.. kept my diet clean did a lot of walking around town.. for about 4 hours.. but didn't do any cardio in the AM or work out.. also missed rugby due to work.
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03-31-2011, 10:12 AM #94
Wednesday, March 30th
Morning Weigh In: 232.0lbs
200mcg clen
1mg Keto
Wake at 12:00
12:15-1:00 Fasted Cardio: 45 min total on stationary bike
1:00 Pre-Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml)water
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda
Total: 752cal 85p 109c 21f
drink half now half later in the day
8:30 Chicken Bourdjin'????
200g Chicken Breast 260cal 54p 0c 2f
mixed veg of bell pepper, crouquettes, tomatoes 56cal 4p 12c 0f
1 cup rice 216cal 5p 45c 2f
Total: 532cal 63p 57c 4f
12:00
Steak (200g) 400 cal 40p 0c 26f
1 cup Broccoli 36cal 3p 6c 0f
Total: 436cal 43p 6c 32f
Snack through out day:
2 oz (56g) peanuts 336cal 16p 8c 30f
4oz Beef Jerky 320cal 64p 0c 4f
TOTAL
2388 Calories (1192 calories deficit)
271g Protein
180g Carbs
91g FatLast edited by MACHINE5150; 03-31-2011 at 11:06 AM.
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03-31-2011, 10:13 AM #95
Thursday, March 31st
Morning weigh in: 229.2lbs <--- lowest i've been in years
NEW TDEE IS 3425 AT MODERATE EXERCISE (155 CALORIES LESS THAN BEFORE)
200mcg clen
1mg keto
12:15-1:00 Fasted Cardio: 45 min total on stationary bike
1:00 Pre-Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml)water
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda
Total: 752cal 85p 109c 21f
drink half now half later in the day
5:30 Chicken Bourjin
200g Chicken Breast 260cal 54p 0c 2f
mixed veg of bell pepper, croquettes, tomatoes 56cal 4p 12c 0f
1 cup rice 216cal 5p 45c 2f
Total: 532cal 63p 57c 4f
7:30-900 Rugby Practice
10:00
Steak (200g) 400 cal 40p 0c 26f
1 cup hash browns 306cal 5p 45c 12f
Total: 706 cal 45p 45c 38f
11:00pm
3 guiness
600 calories
2:30am
Steak (200g) 400 cal 40p 0c 26f
2984 calories
will do macros laterLast edited by MACHINE5150; 04-03-2011 at 07:15 AM.
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03-31-2011, 10:23 AM #96
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03-31-2011, 10:34 AM #97
Only four pounds to go? Nice.
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03-31-2011, 10:44 AM #98
Friday, April 1st
Morning weigh in: 230.0lbs
200mcg clen
1mg keto
9:30am Breakfast:
Steak (200g) 400 cal 40p 0c 26f
1 cup hash browns 306cal 5p 45c 12f
Total: 706 cal 45p 45c 38f
2:30 Chicken Bourjin
200g Chicken Breast 260cal 54p 0c 2f
mixed veg of bell pepper, croquettes, tomatoes 56cal 4p 12c 0f
1 cup rice 216cal 5p 45c 2f
Total: 532cal 63p 57c 4f
7:30 meal 2
Beef & Egg Noodles
501cal 27p 48c 21f
9:00
3 whiskeys and diet coke
300cal
12:00 Rustic Chicken Bake
RECIPE: http://forums.steroid.com/showthread...ake&highlight=
250g chicken and 150g potatoes with carrots, mushrooms, tomatoes
614cal 84p 44c 10f
3:00 Casein Shake
240cal 48p 6c 2f
Total:
2893calories
267g protein
200c carbs
75g fatLast edited by MACHINE5150; 04-01-2011 at 07:42 PM.
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03-31-2011, 10:45 AM #99
Saturday, April 2nd
weigh in: 231.0 lbs
200mcg clen
1mg keto
12:00 Breakfast
Steak (200g) 400 cal 40p 0c 26f
1 cup hash browns 306cal 5p 45c 12f
Total: 706 cal 45p 45c 38f
2:00-5:00 rugby warm ups and game
6:00 Carvery
200g prime rib 440cal 45p 0c 30f
Roasted potatoes, carrots, and cabbage 161cal 4p 37c 0f
Total: 601cal 49p 37c 30f
9:00 Rugby Playoffs
1/3rd small baked pizza 400cal 15p 40c 20f
1/3 bag of Doritos 420cal 6p 54c 21f
5 12oz Heineken 550cal 0p 40c 0f
Total: 1370cal 21p 134c 41f
12:00 Salad w/ ranch
4 TBSP lite ranch 180cal 0p 0c 18f
200g cherry tomatoes 35cal 0p 8c 0f
100g carrots 35cal 0p 7c of
1/2 cucumber 15cal 0p 7c 0f
1/2 head of lettuce 50cal 0p 12c 0f
Total: 315cal 0p 35c 18f
12:00 Casein Shake
240cal 48p 6c 2f
12:30 bed time
TOTAL:
3226calories (199 calorie deficit)
163g protein
267g carbs
129g fat
Last edited by MACHINE5150; 04-04-2011 at 06:14 PM.
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03-31-2011, 10:46 AM #100
Sunday, April 3rd
weigh in: 229.6lbs
200mcg clen
2mg keto
1:00 Pre-Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml)water
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda
Total: 752cal 85p 109c 21f
drink half now half after
5:00
Corn Beef & Cabbage w/ parsnips and carrots
620cal 54p 30c 30f
9:00 Rustic Chicken Bake
RECIPE: http://forums.steroid.com/showthread...ake&highlight=
250g chicken and 150g potatoes with carrots, mushrooms, tomatoes
614cal 84p 44c 10f
11:30 Salad w/ ranch
4 TBSP lite ranch 180cal 0p 0c 18f
200g cherry tomatoes 35cal 0p 8c 0f
100g carrots 35cal 0p 7c of
1/2 cucumber 15cal 0p 7c 0f
1/2 head of lettuce 50cal 0p 12c 0f
Total: 315cal 0p 35c 18f
3:00 Casein Shake
240cal 48p 6c 2f
TOTAL:
2541 calories (884 cal deficit)
271g Protein
224g Carbs
81g FatsLast edited by MACHINE5150; 04-04-2011 at 05:58 PM.
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03-31-2011, 10:47 AM #101
Monday, April 4th
Morning weigh in: 227.6 lbs
200mcg clen
2mg keto
12:00 wake
1:00-1:45 Fasted Cradio
2:00 Pre-Work Out Shake
1 cup (100g) ground oats: 151 cal 12p 60c 9f
1 cup (243g) egg whites: 117 cal 26p 2c 0f
2 cup (500ml)water
1 cup (148g) frozen blueberries: 84 cal 1p 21c 0f
2 scoop Vanilla syntha6 or whey: 400 cal 46p 26c 12f
3 tablespoons of Splenda
Total: 752cal 85p 109c 21f
drink half now half after
3:30-4:30 Back & Biceps
5:00 meal 3
Teryiaki Chicken & Egg Noodles
501cal 27p 48c 21f
8:30 meal 4
Teryiaki Chicken & Egg Noodles + 100g chicken breast
712cal 67p 48c 25f
12:00 meal 5
220g Salmon 440cal 50p 0c 24f
1 cup broccoli & Cauliflower 31cal 3p 6c 0f
2 TBSP lite mayo 90cal 0p 0c 9f
Total: 561cal 53p 6c 33f
3:00 Casein Shake
240cal 48p 6c 2f
TOTAL:
2766cal (659cal deficit)
280g Protein
217g Carbs
102g FatLast edited by MACHINE5150; 04-04-2011 at 06:28 PM.
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03-31-2011, 10:50 AM #102
Thank you!!!
at this rate i think i am going to shoot for 220lbs.. So far my lifts have not really gone down much at all either.. which impresses me as i was expecting some kind of strength loss.. i lost a lot on my squats, but i hadn't done them in 6-8 weeks due to me injuring my knee a while back.. I was able to do the same weight now as back prior to injury on exercises like leg extensions and curls.. so not to sure whjat to think about that.. either way.. i am running this till the end of this month and then starting a tren a/ test p blast lean bulk cycle..
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03-31-2011, 03:14 PM #103
wow close to original goal in HALF the time...cant wait for the 229lb pics and/or the 220 pics
way to go
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04-01-2011, 01:55 AM #104Associate Member
- Join Date
- Oct 2009
- Location
- Left Coast
- Posts
- 209
Dude this looks great. id love to see some current photos! Good luck keep it up!
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04-01-2011, 03:40 PM #105
I have noticed that i can now see my serratus anterior (side abs next to ribs) there is not definition of individual abs, but there is a noticeable difference of where they are compared to the rest of my waist.. I think the next ten pounds will be more visible then the first ten pounds.. I am holding the pics until i am done. looking at my older pics i also noticed i can really use a tan.. i miss the days of being able to get this by just mowing my lawn with no t-shirt back in cali.. here in ireland you slowly turn into Casper.. joining a new gym though that has a tanning bed in the locker room so i will start using that.. hey. it's almost summer/go to Thailand time.
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04-01-2011, 05:51 PM #106
^ ^ you should PM me pics so I can see where you're at.
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04-01-2011, 06:21 PM #107
^ maybe EVERYONE would like to see. Geez, gbrice..such an a-hole! lol jk.
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04-01-2011, 07:17 PM #108Junior Member
- Join Date
- Jun 2004
- Location
- West Palm Beach, FL
- Posts
- 102
been following this thread. great job bro. i'm amazed that you're able to consume that much food and cut. i know youre TDEE is high, just can't believe you had cheeseburgers, guiness, etc., and still hit your goal ahead of time. you MUST be an animal in the gym!!!!!! great work. post pics!
Q; are you taking any fat burners or caff?
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04-01-2011, 07:29 PM #109
taking 200mcg of clen first two weeks, and then two weeks off and then started again on tuesday at 200mcg with 1mg of keto which i intend to run through the end of this month..
in regards to the cheese burgers and guiness..I love food, and i love beer.. i would rather be fat and happy then skinny and miserable, you can lose weight eating nothing but McDonalds and drinking nothing but diet coke all day.. it is not recommended of course, but you can do it if you just limit your calories..
The main thing that i have done is drop the 2 liters of skim milk i usually drink every day (640cal / 96g carbs / 118g protein).. and more importantly i stop eating when i am no longer hungry, instead of continuing to eat until i am full
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04-01-2011, 07:38 PM #110Junior Member
- Join Date
- Jun 2004
- Location
- West Palm Beach, FL
- Posts
- 102
gotcha. yeah, i always wondered (excuse my ignorance) that if i take my current macros and eliminate say 500 calories and 20g of fat, etc. from my "healthy" foods, and supplement a comparable stat with a cheeseburger, or slice of pizza with fried chicken, that i'll be able to still put on muscle and cut. i guess as long as there is a calorie deficit, it will work.
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04-01-2011, 07:57 PM #111
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04-07-2011, 06:05 PM #112
Tuesday, April 5th
Did 45 min fasted Cardio in the AM
Kept diet clean.. usual shake for breakfast and PWO..
then i had some KFC at night.. only two or three pieces.. had a steak before bed timeLast edited by MACHINE5150; 04-07-2011 at 06:17 PM.
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04-07-2011, 06:06 PM #113
Wednesday, April 6th
Weigh in: 228.0 lbs
200mcg clen
2mg keto
shake in the morning.. didn't work out today..
had some rustic chicken bake and a steak and brocolli later on in the evening.. casein shake right before bedLast edited by MACHINE5150; 04-07-2011 at 06:22 PM.
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04-07-2011, 06:07 PM #114
Thursday, April 7th
Weigh in: 228.0 lbs
200mcg clen
2mg Keto
40 min fasted cardio
shake for breakfast
had some fried fish and chicken wings for lunch
dinner was two chicken fajitas
snack was 200g of shrimp
casein shake before bed time.Last edited by MACHINE5150; 04-07-2011 at 06:20 PM.
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04-07-2011, 06:09 PM #115
Friday, April 8th
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04-07-2011, 06:10 PM #116
Saturday, April 9th
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04-07-2011, 06:11 PM #117
Sunday, April 10th
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04-07-2011, 06:13 PM #118
Monday, April 11th
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04-07-2011, 09:49 PM #119
Sorry I've missed this, I'm here now and will be checking in on you. It looks like you've made some great progess already, would like to see the workout routine if you get a chance.
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04-08-2011, 09:08 AM #120
almost there bro. just stay your course and you will sure get to where u wanna be. nice progress so far!
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