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  1. #1
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    MACHINE5150's cutting log 245lb -> 225lbs in 60 days (hopefully)

    okay.. since there are already a few of these on here i figured why the hell not? I will put mine up as well..

    Current Stats:
    5'11"
    245lbs
    20%BF??? +/-1%
    27y.o.

    Goal:
    5'11"
    225lbs
    12%BF
    28y.o. (my b-day is in 3 weeks)

    BMR: 2223 (Harris-Benedict formula) and 2497 (Schofield formula)
    TDEE: 3580 (moderate exercise)

    Wake at 12:00

    12;00-12:30 Fasted Cardio

    12:30 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) skim milk: 205 cal 29p 28c 1f
    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


    Drink Half before work out and half after workout
    Total: 957cal 114p 137c 22f

    Durring Work out drink BCAA's and Creatine

    3:00 Post Work Out Shake
    drink other half of shake

    6:00 Meal 3
    Steak (200g) 400 cal 40p 0c 26f
    1 Large Potato (300g) 300cal 7p 64c 0f
    1 cup Broccoli 36cal 3p 6c 0f

    Total: 736cal 50p 70c 26f

    9:00 Meal 4
    Large Chicken Breast (200g) 260cal 54p 0c 2f
    1 cup (193g) Brown Rice 216cal 5p 45c 2f
    1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f

    Total: 532cal 63p 57c 4f

    12:00 Meal 5
    Large Chicken Breast (200g) 260cal 54p 0c 2f
    1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f

    Total: 316cal 58p 12c 2f

    3:00am Bedtime
    Casein Shake 240cal 48p 6c 2f

    Total: 240cal 48p 6c 2f

    TOTAL:
    2781 Calories
    333g Protein
    282g Carbs
    56g Fats

    This diet is general. I am not going to eat the same sh!t every day, so i might drop the steak one day and replace with chicken and maybe some tomatoes with olive oil to replace fat. My goal is more concerned with calories expenditure than food choices as much research as you want to give me about sweet potatoes VS red potatoes i can give you a mountain of evidence to the contrary... that being said PLEASE KEEP YOUR RECOMMENDATIONS TO YOURSELF, THIS IS SIMPLY FOR OTHER MEMBERS THAT COME ON HERE TO FOLLOW AS A GUIDELINE.. I am not a body builder, nor do i ever want to be.. so that being said, i like to enjoy myself from time to time and am not doing this BALLS TO THE WALL.. I am going to do something that I know i can stick to..

    okay.. my work out program is as follows:

    it is a variation of my previous thread "add 50lbs to your bench".. i do chest tues/fri and back/biceps mon and thursday.. legs wednesday.. with the exception of if i miss a monday.. then i do back/biceps on wed and legs thursday..

    http://forums.steroid.com/showthread...eks&highlight=

    Monday:
    Back & Biceps
    Lat pull downs 4 x8-10
    Row Machine 3 x 8-10
    One Arm Row Machine 3 x 8-10
    Preacher Curls 3 x 8-10
    Hammer Curls 3 x 8-10

    Tuesday:
    Chest/Shoulders/Triceps
    Bench Press 1x6,2x5,2x4.. or similar
    Lateral/Front alternating DB Raises 3x8-10
    DB Bench Press 3x12
    DB Shoulder Press 3x8-10
    Dips 3 x12

    Wednesday:
    Legs
    Squats 4x10
    Leg Press 4x10
    Calf Raises 5x20
    Hamstring Curls 3x10
    Leg Extensions 3x10

    Thursday:
    Back & Biceps
    Lat pull downs 4 x8-10
    Row Machine 3 x 8-10
    One Arm Row Machine 3 x 8-10
    Preacher Curls 3 x 8-10
    Hammer Curls 3 x 8-10

    Friday:
    Chest/Shoulders/Triceps
    Bench Press 1x6,2x5,2x4.. or similar
    Lateral/Front alternating DB Raises 3x8-10
    DB Bench Press 3x12
    DB Shoulder Press 3x8-10
    Dips 3 x12

    Supplements:
    Creatine
    Clen cycling 160mcg ED 2 weeks on 2 weeks off.. might drop that dose a bit not sure yet, as i did 120mcg before and barely felt it.

    Ok, as for cardio i do 30-40 minutes in the morning on empty stomach on my stationary bike.. I have rugby practice Tues & Thurs for 1.5 hours, games on most Saturdays.. so on MWF i plan on doing 20 min cardio PWO.. maybe do some cardio and legs again on Saturday if i do not have a rugby game.. not sure i will play it by ear.

    Pics will be in next two threads

  2. #2
    MACHINE5150's Avatar
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  3. #3
    MACHINE5150's Avatar
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  4. #4
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    March 1st:

    Wake up weight 243.6lbs

    160mcg Clen taken first thing upon waking

    Wake at 12:00

    12;00-12:30 30 min Fasted Cardio

    12:30 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) skim milk: 205 cal 29p 28c 1f
    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


    Drink Half before work out and half after workout
    Total: 957cal 114p 137c 22f

    1:30-2:30 Work out Chest
    Durring Work out drink BCAA's and Creatine

    3:00 Post Work Out Shake
    drink other half of shake

    6:00 Meal 3
    Large Chicken Breast (200g) 260cal 54p 0c 2f
    1 cup (193g) Brown Rice 216cal 5p 45c 2f
    1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f

    Total: 532cal 63p 57c 4f

    7:00-9:00 Rugby Practice

    10:00 Meal 4
    Large Chicken Breast (200g) 260cal 54p 0c 2f
    1 cup (193g) Brown Rice 216cal 5p 45c 2f
    1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f

    Total: 532cal 63p 57c 4f

    12:00 Meal 5
    Large Chicken Breast (200g) 260cal 54p 0c 2f
    1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f

    Total: 316cal 58p 12c 2f

    3:00am Bedtime
    Casein Shake 240cal 48p 6c 2f

    Total: 240cal 48p 6c 2f

    I used about 100g of BBQ sauce on all the chicken which adds up to 130cal, 30g of carbs

    I also put about 1tbsp of olive oil over some cucumbers and snacked on them prior to meal three.. this adds up to 14g fats and 105cals.. i did this cause i knew i was going to be low on fats

    TOTAL:
    2812 Calories (758cal deficit)
    333g Protein
    299g Carbs
    48g Fats


    WORK OUT TOTAL:
    30 MIN FASTED CARDIO

    Chest/Shoulders/Triceps
    Bench Press 1x6x300LBS,2x5x320lbs,2x4x340lbs
    Lateral/Front alternating DB Raises 3x12,12,10x16kgs
    DB Bench Press 3x12x40kgs
    DB Shoulder Press 3x8x40kgs
    Dips 3x12

    RUGBY PRACTICE:
    we did a sh!t ton of running...
    played tag rugby for 30 minutes, did 200 sit ups total for different reasons in different increments
    ran 10 30meter sprints
    ran 10 40 meter sprints where someone holds onto your jersey for the first 10 meters
    ran 10 40 meter sprints where someone pushes for the first 5 meters
    ran three laps around the pitch (3/4 mile)
    ran 10 50 meter sprints
    did tackling drills for 15 mins

    Weight prior to going to bed 241.4lbs
    Last edited by MACHINE5150; 03-04-2011 at 12:42 PM.

  5. #5
    MBMETC's Avatar
    MBMETC is offline Anabolic Member
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    nice to have you aboard, the more starving people the better.
    allow me to just say that if you want to keep your diet loose which is fine its your cut, maybe bump the cardio to 45min or an after 1 hour if possible i think you'll benifit.
    after all your looking to drop 20lbs in 8 weeks

  6. #6
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    wednesday, march 2nd

    Wake up weight 239.2lbs

    160mcg Clen taken first thing upon waking

    Wake at 12:00

    12;00-12:30 30 min Fasted Cardio

    12:30 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) skim milk: 205 cal 29p 28c 1f
    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


    Drink Half before work out and half after workout
    Total: 957cal 114p 137c 22f

    1:30-2:30 Work out Back & Bi's
    During Work out drink BCAA's and Creatine

    3:00 Post Work Out Shake
    drink other half of shake

    6:00 Meal 3
    Large Chicken Breast (280g) 364cal 76p 0c 2f
    1 cup (193g) Brown Rice 216cal 5p 45c 2f
    1 cup (156g) Brussel Sprouts 56cal 4p 12c 0f

    Total: 636cal 85p 57c 4f

    9:00 Meal 4
    two steak fajitas
    2 8" tortillas 280cal 7p 48c 6f
    150g lean steak 348cal 48p 0c 16f
    1/4 large onion 15cal 0p 4c 0f
    1/2 bell pepper 20cal 0p 4c 0f
    1/2 tbsp rapeseed oil 56cal 0p 0c 7f

    Total: 719cal 54p 56c 29f

    12:00 Meal 5
    200g Chicken 260cal 54p 0c 2f
    1 tbsp olive oil 119cal 0p 0c 14f
    2 tbsp balsamic vinegar 28cal 0p 6c 0f
    2 cup cherry tomatoes 54cal 2p 12c 0f
    1/2 cucumber 25cal 1p 5c 0f

    Total: 486cal 57p 23c 16f

    3:00am Bedtime
    Casein Shake 240cal 48p 6c 2f

    Total:
    3038 Calories (540 cal deficit)
    358g Protein
    279g Carbs
    73g Fat


    Work out:
    30 min fasted cardio on stationary in the AM
    20min PWO cardio

    Back & Biceps
    Lat pull downs 4 x10x105kg
    Row Machine 3 x10,10,9x105kg
    One Arm Row Machine 3x10x45kg
    Preacher Curls 3 x8,6,6x38kg
    Hammer Curls 3 x 10 x 16kg
    PWO Cardio: 5 in on elliptical (made my lower back sore so i switched) 15 min on treadmill (i would walk for 1min at 5-6kph at 10 incline, then jog for 2 min at 10kph at 2.5 incline and then walk at 7.5 at 5 incline. etc.. kept mixing it up)

    NOTES: When i got home i was dripping in sweat still. think the clen spiked my HR or something. also last night i i woke up a couple times and my sheets were a little damp from sweating.. also from the clen. Shakes are minimal and only noticeable when i hold my hand up in front of my face.. other than that sides are not that major. Also, experienced cramps ion left bicep in last set of bicep work out also, my right forearm cramped up from cutting the steak and onions for my fajitas.. i took 2g of taurine, but no potassium, which i plan on getting tomorrow

    RE DIET: low on chicken and veg need to go shopping tomorrow.. also, tomatoes and bell peppers were gonna go bad if i didn't eat em so i decided to make fajitas with bell peppers and steak and make tomato cucumber salad with my chicken since was out of leafy green veg.. probably should have left out the EVOO, but at least it is good for you.

    Weight prior to going to bed 243.6lbs
    Last edited by MACHINE5150; 03-07-2011 at 07:05 PM.

  7. #7
    JohnnyVegas's Avatar
    JohnnyVegas is offline Knowledgeable Member- Recognized Member Winner - $100
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    Good luck brotha...I'm watching. Can't wait to see you at 225.

  8. #8
    gbrice75's Avatar
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    Subscribed, you know i'm looking forward to this one!

  9. #9
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    If you get to 12% BF in 60 days I would be amazed

    Not putting u down, but its a lot of work, I hope u do well

    Dont cheat, keep it real!

  10. #10
    Gucks's Avatar
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    just wishing u the best machine! hope to see you at 12%. and im gonna check on raw gym next week, know a few guys in there and its literaly a 5mins walk from skool, plus i get student discount :P ill let you know what i think!

    i know u dont want critique but i dont like ur split, just my opinion :P good luck

  11. #11
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    To reach your goal you are going to need to be adding muscle while dropping 20lbs of fat in a relatively short amount of time. Not trying to discourage you just want to be sure your goals are realistic. Also per post #4, how are you gaining weight while you sleep?

  12. #12
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    Quote Originally Posted by baseline_9 View Post
    If you get to 12% BF in 60 days I would be amazed

    Not putting u down, but its a lot of work, I hope u do well

    Dont cheat, keep it real!
    If i get to 15% i would be happy.. which would be roughly 12-15lbs of fat.. setting my goal high, but expecting to end up somewhere closer to 15%.. we will see, fat melts off me when i stop drinking.. i lost 7-8lbs last time i was off the sauce for 8 weeks not doing any cardio at all.. so with cardio and clen i should get pretty close. Only time will tell.

  13. #13
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    Quote Originally Posted by FireGuy View Post
    To reach your goal you are going to need to be adding muscle while dropping 20lbs of fat in a relatively short amount of time. Not trying to discourage you just want to be sure your goals are realistic. Also per post #4, how are you gaining weight while you sleep?
    I woke up yesterday weighing 243.6lbs.. then before i went to bed last night i weighed my self again at 241.4lbs.. this morning i woke up and i weighed 239.2lbs.. (I KNOW I DIDN'T LOSE 4 LBS AS THIS WAS AFTER MY MORNING PISS, THE DAY BEFORE WAS BEFORE)

    I am just giving two different weights through out the day as my weight fluctuates a lot.. just weighed myself right now to compare and i weigh 243.6lbs.. at the start of this thread i said 245lbs just to be a round number i am more around 242-244.. a few days ago i weighed myself in the morning and weigh 246.7, when i weighed 239.6 two days before.. so i imagine it is all food i ate and water weight. figured giving two weights during the day gives a more reflective weight since i can easily lose 5lbs after doing cardio for 30 min and then taking a piss.

  14. #14
    MBMETC's Avatar
    MBMETC is offline Anabolic Member
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    weigh yourself once a week im the am before anything goes in your body, if you constantly weigh yourself you'll go nuts.

  15. #15
    little p is offline Junior Member
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    weigh yourself every morning man.. if u see yourself dropping it gives u lift for the cardio i the morning and if you see yourself going up u no you have to be more strick

  16. #16
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    Quote Originally Posted by MBMETC View Post
    weigh yourself once a week im the am before anything goes in your body, if you constantly weigh yourself you'll go nuts.
    i weigh myself twice a day anyways.. when i brush my teeth in the AM and in the PM.. i will only be looking for week to week trends though.. but i am using this log as kind of a clen log too to see the difference in weight lose two weeks on compared to the two weeks off etc.. so day to day will give me a better analysis of this.

  17. #17
    nav13's Avatar
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    Good luck bro. Interested in seeing if it works out for ya.

  18. #18
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    Quote Originally Posted by MACHINE5150 View Post
    I woke up yesterday weighing 243.6lbs.. then before i went to bed last night i weighed my self again at 241.4lbs.. this morning i woke up and i weighed 239.2lbs.. (I KNOW I DIDN'T LOSE 4 LBS AS THIS WAS AFTER MY MORNING PISS, THE DAY BEFORE WAS BEFORE)

    I am just giving two different weights through out the day as my weight fluctuates a lot.. just weighed myself right now to compare and i weigh 243.6lbs.. at the start of this thread i said 245lbs just to be a round number i am more around 242-244.. a few days ago i weighed myself in the morning and weigh 246.7, when i weighed 239.6 two days before.. so i imagine it is all food i ate and water weight. figured giving two weights during the day gives a more reflective weight since i can easily lose 5lbs after doing cardio for 30 min and then taking a piss.
    I was just going by what you wrote;
    Wake up weight 243.6lbs
    Weight prior to going to bed 241.4lbs


    I see understand what you did now. Looked confusing to me the first time.

  19. #19
    MACHINE5150's Avatar
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    Quote Originally Posted by FireGuy View Post
    I was just going by what you wrote;
    Wake up weight 243.6lbs
    Weight prior to going to bed 241.4lbs


    I see understand what you did now. Looked confusing to me the first time.
    yeah it is confusing now that i think about it..

    P.S. i'm starving all the time since i started yesterday.. cutting is not as much fun as bulking/maintaining, i wish i could just have a 400g steak right now oh well.. only 60 days so.. 2 down, 58 to go..

    bout time to have my Casein shake and call it a night.

    EIDT: DECIDED TO PUT BEFORE GOING TO BED WEIGH IN AT BOTTOM OF POST TO MAKE IT EASIER TO UNDERSTAND AND FLOW A BIT BETTER
    Last edited by MACHINE5150; 03-03-2011 at 09:07 AM.

  20. #20
    chi's Avatar
    chi
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    MaCH i am rooting for you good luck!!

  21. #21
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    zaggahamma is offline Mr. Moderation
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    subscribed...i'll keep the cattle farmers in biz 4 ur return

    best of luck

  22. #22
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    Quote Originally Posted by jpkman View Post
    subscribed...i'll keep the cattle farmers in biz 4 ur return

    best of luck
    lmfao.. yeah i was eating a kg of steak every day there a little while back... never realized the difference in cals between steak and chicken till i started giving a sh!t

  23. #23
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    Thursday, March 3rd

    AM Weigh in: 237.2lbs


    160mcg clen taken in the AM

    Wake at 12:00

    12;00-12:35 35 min Fasted Cardio

    12:30 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) skim milk: 205 cal 29p 28c 1f
    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


    Drink Half before work out and half after workout
    Total: 957cal 114p 137c 22f


    3:00 drink other half of shake

    6:00 Meal 3
    two steak fajitas
    2 8" tortillas 280cal 7p 48c 6f
    150g lean steak 348cal 48p 0c 16f
    1/4 large onion 15cal 0p 4c 0f
    1/2 bell pepper 20cal 0p 4c 0f
    1/2 tbsp rapeseed oil 56cal 0p 0c 7f

    Total: 719cal 54p 56c 29f

    RUGBY PRACTICE

    9:45 MEAL 4
    two steak fajitas
    2 8" tortillas 280cal 7p 48c 6f
    150g lean steak 348cal 48p 0c 16f
    1/4 large onion 15cal 0p 4c 0f
    1/2 bell pepper 20cal 0p 4c 0f
    1/2 tbsp rapeseed oil 56cal 0p 0c 7f

    Total: 719cal 54p 56c 29f

    12:00 Meal 5
    225g Ahi Tuna, raw 260cal 56p 0c 2f
    1 cup (160g) peas 67cal 5p 11c 0f

    Total: 327cal 61p 11c 2f

    3:00am Bedtime
    Casein Shake 240cal 48p 6c 2f

    TOTAL:
    2892 Calories (618 calorie deficit)
    331g Protein
    267g Carbs
    84g Fat


    WORK OUT:

    AM CARDIO:
    did 35 minutes this time, will try to stick to this, and by mid next week get to 40-45min total.. my heart rate was at 145bpm upon three different tests while cycling
    RUGBY PRACTICE:
    Did not get to do legs today as i had a business meeting instead. however i did a lot of scrumming in rugby practice today which is a full body work out in itself. Rugby practice was primarily tag rugby for the remaining 60 minutes. I would usually just do legs tomorrow instead but since i have a game on Saturday i do not want to have sore legs, so i will stick to just doing chest.

    NOTES: I can not express how hungry i am all the time. It doesn't hurt, but it is always noticeable.. i have gotten a couple jars of pickles to eat during the day.. as they have no calories and will put off the hunger between meals. i literally had a dream last night that i ordered a big bucket of fried chicken and was sitting at the table eating it and this hot babe showed up in a bikini and tried to take a piece and i slapped her hand.. seriously.. like, what kind of dream is that? I usually dream about cool stuff, now i dream about food two days into a diet? I did sleep the whole night just fine with no sweats though, which was nice considering the extremely high dose of clen. Also, i did not experience any cramping in practice despite not having any potassium.

    WEIGH IN BEFORE BED: 240.0lbs
    Last edited by MACHINE5150; 03-04-2011 at 02:37 PM.

  24. #24
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    uf ur gaining weight in ur sleep ur scales need changing LOL

  25. #25
    MACHINE5150's Avatar
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    Quote Originally Posted by baseline_9 View Post
    uf ur gaining weight in ur sleep ur scales need changing LOL
    no i wasn't it was just the way i was writing it.. i was writing what i weighed in the am and what i weighed right before gonig to bed that night.. i changed where i put the night time weigh in so that it is no longer confusing.. i lose anywhere from 2-5lbs over night depending on if i wake up and have a piss or not

  26. #26
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    Damienm05 is offline Productive Member
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    Subscribed. I think 12-15 lbs. of fat is very realistic for the time-frame based on your level of experience and commitment. Looking forward to updated pics - you've got some serious mass.

  27. #27
    MACHINE5150's Avatar
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    Quote Originally Posted by Damienm05 View Post
    Subscribed. I think 12-15 lbs. of fat is very realistic for the time-frame based on your level of experience and commitment. Looking forward to updated pics - you've got some serious mass.
    that is more along the lines of what my real goals are.. as you can see.. my weight fluctuates from 237.2 to 243.6 (6.5lbs) in a day.. so once i hit 225lbs i will be happy.. but either way i am going to cut through to the end of April and then start my tren a & test p 8 week blast cycle on may 1st.. so if i get down to 15% BF, after the blast cycle and if i keep up the cardio i think i could get to 12% at maybe 230lbs by the end of june.. that's the plan anyways

  28. #28
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    good luck bro. i am on a journey similar to yours! hit it hard!

  29. #29
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    ur am weigh in 2day was 237? u lost 6ibs in 2 days..? massive respect if thts right. didnt think it was possible though!

  30. #30
    charcold is offline Associate Member
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    Probably form implementation of the diet^ probably not true fat loss, not yet anyhow.


    Good luck OP.

  31. #31
    Twist's Avatar
    Twist is offline "AR's Personal Trainer"
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    Subscribed. Good luck bro. You have the size so a cut is a great idea.

  32. #32
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    Quote Originally Posted by Gucks View Post
    ur am weigh in 2day was 237? u lost 6ibs in 2 days..? massive respect if thts right. didnt think it was possible though!
    i fluctuate about 5-6 pounds when i am not dieting.. we will see where i am after ten days or so.. it was definitely not fat, that is not even physically possible.. even with tren

  33. #33
    l2elapse's Avatar
    l2elapse is offline That don't kill me, can only make me stronger
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    good luck, keep us posted

  34. #34
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    Friday, March 4th

    Morning Weigh in 236.

    160mcg clen taken in the AM

    Wake at 12:00

    12:10-12:45 35 min Fasted Cardio

    1:30 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) skim milk: 205 cal 29p 28c 1f
    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


    Drink Half before work out and half after workout
    Total: 957cal 114p 137c 22f

    2:45-4:15 WORK OUT Chest, shoulders, triceps, + 25min cardio on treadmill PWO

    5:00pm PWO meal and meal 3 combined:
    1 large steak burrito
    12" flour tortilla 305cal 8p 52c 7f
    75g black beans 99cal 7p 18c 0f
    75g Mexican rice 97cal 2p 21c 0f
    200g lean Steak 464cal 64p 0c 21f
    2oz (56g) Guacamole 86cal 2p 4c 8f
    50g jack cheese 205cal 13p 1c 17f

    Total: 1250cals 96p 108c 53f

    8:00 Meal 4
    drink rest of shake

    10:00 Meal 5
    140g Chicken Breast 182cal 38p 0c 1f
    1 cup (160g) peas 67cal 5p 11c 0f

    Total: 249cal 43p 11c 1f

    12:00 Meal 6
    225g Ahi Tuna, raw 260cal 56p 0c 2f

    Total: 260cal 56p 0c 2f

    3:00am Bedtime
    Casein Shake 240cal 48p 6c 2f

    Total:
    2957 Calories (623 cal deficit from TDEE)
    357g protein
    262g carbs
    80g fat


    WORK OUT TOTAL:
    35 MIN FASTED CARDIO
    25 min PWO cardio on treadmill (333calories burned, 4-5km ran.. can't remember the total distance..(I did 2 min incline 12.5 fast walk at 6kph, 2min sprint 12kph, two min flat walk 6kph)*roughly

    Chest/Shoulders/Triceps

    Bench Press 2x3x340LBS,2x2x360lbs,1xNEGx400lbs
    Lateral/Front alternating DB Raises 3x8x18kgs
    DB Bench Press 3x12x40kgs
    DB Shoulder Press 3x8x40kgs
    Dips 3x12

    WEIGH BEFORE BED: 239.2lbs
    Last edited by MACHINE5150; 03-05-2011 at 11:50 AM.

  35. #35
    BrysZ's Avatar
    BrysZ is offline Associate Member
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    Quote Originally Posted by MACHINE5150 View Post
    Friday, March 4th

    Morning Weigh in 236.0lbs

    Wake 12:00
    Fasted cardio 12:10-12:45

    UPDATE MORE LATER
    Good luck Bud...you can do it. I am on day 16 of this crazy diet Gbrice and Damien put me on and I feel great and losing fat everyday! 3 more weeks then FLA!!! If I eat any more chicken breasts I am going to start growing feathers though....lol

  36. #36
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    Quote Originally Posted by BrysZ View Post
    Good luck Bud...you can do it. I am on day 16 of this crazy diet Gbrice and Damien put me on and I feel great and losing fat everyday! 3 more weeks then FLA!!! If I eat any more chicken breasts I am going to start growing feathers though....lol
    lol! Feel free to switch up your protein sources BrysZ, tuna, tilapia, other white fish, turkey, eggs/whites, etc.

    Sorry for the hijack Machine.

  37. #37
    BrysZ's Avatar
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    Quote Originally Posted by gbrice75 View Post
    lol! Feel free to switch up your protein sources BrysZ, tuna, tilapia, other white fish, turkey, eggs/whites, etc.

    Sorry for the hijack Machine.
    Another hijack...sorry machine!

    Gbrice should I be using a cheat meal once a week? So far I haven't. If so what is a typical cheat meal?

  38. #38
    JohnnyVegas's Avatar
    JohnnyVegas is offline Knowledgeable Member- Recognized Member Winner - $100
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    Quote Originally Posted by BrysZ View Post
    Another hijack...sorry machine!

    Gbrice should I be using a cheat meal once a week? So far I haven't. If so what is a typical cheat meal?
    You can start your own thread, or PM him. Not trying to be a d*ck, I just know this is supposed to be a long log thread and the fewer hijacks the better.

  39. #39
    BrysZ's Avatar
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    Quote Originally Posted by JohnnyVegas View Post
    You can start your own thread, or PM him. Not trying to be a d*ck, I just know this is supposed to be a long log thread and the fewer hijacks the better.
    ^^^Agreed...my bad :c(

  40. #40
    MACHINE5150's Avatar
    MACHINE5150 is offline "AR's Vanilla Gorilla"
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    ^^^^No worries guys.. if i was only able to eat chicken breasts i think i would and up taking a machine gun to the ST. Patricks Day parade by the time it came around.. i need variety.. Ahi Tuna is my favorite.. eaten raw with a bit of soy and wasabi is GREAT.. expensive.. but with all the money i am saving by not drinking i will still have more money by the end of the week.. and steak is not out of the question you just need to take a smaller amount of it and count those calories.. as long as your ratios are right and you are a few hundred cals under your TDEE, and do a bit of cardio you will lose weight. You could lose weight eating McDonalds everyday (ever seen movie called Fat Head?) it is not recommended, but you could do it.

    Just an FYI.. I am going to start a bunch of posts below with the next 3 days, and then do the same for 7 days every week.. that way all the posts/logs concerning my diet and training will be together, and we can discuss below.. it will make it easier to follow IMO.

    -Cheers

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