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  1. #1
    t-gunz's Avatar
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    t-gunz----get lean or die tryin

    staring my log. as of yesterday 2/1/3 and diet started 3/1/12

    big thanks for to the guys that helped me out. tbody, gbrice,base, tall 76, cue artist hope i didnnt forget anyone


    im 24
    5'11
    87kg for you yanks 191pounds :P
    BF% about 15% ish


    my trainin program

    Monday - Chest, Bi's
    A1:Flat Dumbbell Press - 10x10
    A2:Straight Barbell Curl - 10 x 10
    B1: incline fly 4 x 10-12
    B2: concentration curls 4 x 10-12

    Tuesday - Back, Tri's
    A1: low cable rows - 10x10
    A2:Rope Tricep Press down - 10 x 10
    B1:lat pull downs 4 x 10-12
    B2: Skull crushes 4 x 10-12

    Wednesday - cardio

    Thursday - Legs
    A1:Squat - 10x10

    Leg extension 4 x 10-12
    B1:stiff legged deads 4 x 10-12
    B2:seated Calf raises 4 x 10-12



    Friday - shoulders/Arms
    A1:Military BB Press - 4 x 10-12
    B1:side lateral raise 4 x 10-12
    C1:dumbbell shrugs 4 x 10-12
    D1:dips 3 x BW to failure
    D2: Preacher curls 3 x 8 x 12
    E1:1 arm cable push down 3 x 8-12
    E2: 1 Arm Cable Curls 3 x 8-12

    cardio will be a mix of LIC PWO and HIIT on off days

    __________________________________________________ _________________

    diet


    Time Food Quantity Calories Carbs Fibre CHO Net Fat Protein
    620.00 egg whites 7 99 0.8 23.5
    1 whole egg 57 1 3.8 5.7
    brown rice 120g 160 32.5 1.2 4.1
    9.00
    185g tuna 394 24.4 43.7
    spinach 1 cup 6 0.2 0.1 0.9
    8 fish oils 72 8
    12.00
    basa fillet 200g 174 1 4 36
    brown rice 120g 160 32.5 1.2 4.1
    345.00 pre- chicken 120g 198 4.3 37.2
    150g sweet potato 105 22.8 0.2 3
    TRAINING
    520 whey protein 2 scoop 112 1 0.6 24.9
    basa fillet 200g 174 1 4 36
    630.00 brown rice 120g 160 32.5 1.2 4.1
    830 chicken 120g 198 4.3 37.2
    beans 60g 13 1.3 0.1 0.9
    1tbsp peanut butter 154 3 12.5 7
    9-930 2 scoop casine 112 1 0.6 24.9
    Totals 2328.9 130.4 0.2 70.5 293.2
    521.6 635 1172.8
    Percent 22.4 27.2 50.4




    Last edited by t-gunz; 01-03-2012 at 01:03 AM.

  2. #2
    t-gunz's Avatar
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    pics





  3. #3
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  4. #4
    t-gunz's Avatar
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    chest biceps day 1

    diet not logged today but wil be as of tuesday

    decline BB press
    1. 55kg x 10 6. 65 x 10
    2. 65 x 10 7. 65 x 10
    3. 65 x 10 8. 65 x 10
    4. 65 x 10 9. 65 x 10
    5. 65 x 10 10. 65 x 10

    gona aim for 75kg next week

    straight BB curl
    1. 25kg x 10 6. 25 x 10
    2. 25 x 10 7. 25 x 10
    3. 25 x 10 8. 25 x 10
    4. 25 x 10 9. 25 x 10
    5. 25 x 10 10. 25 x 10

    27.5kg i will aim for next week


    incline fly
    1. 25kg x 10
    2. 25 x 10
    3. 25 x 6

    gonna keep same weight but depending on how i feel as the form was getting sloppy and thats not what i want to do

    concertration curls
    1.10 x 10
    2.10 x 7 and 3 forced
    3.10 x 6

    will increase weight

    pwo walking dog for 40 mins


    **note really good session feeling it today though
    Last edited by t-gunz; 01-02-2012 at 11:20 PM.

  5. #5
    cue_artist's Avatar
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    will be watching bro . Goodluck !

  6. #6
    cue_artist's Avatar
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    just 1 quick comment

    Where is the protein in the 8:30 meal ?

  7. #7
    t-gunz's Avatar
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    Quote Originally Posted by cue_artist View Post
    just 1 quick comment

    Where is the protein in the 8:30 meal ?
    120g chicken breast. with beans and peanut butter.

    thanks kick my ass if i step out of line lol

  8. #8
    t-gunz's Avatar
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    day 2 back and triceps

    training

    low cable rows nutral grip
    1. 8 blocks x 10 6. 9 x 10
    2. 8 x 10 7. 9 x 10
    3. 8 x 10 8. 9 x 10
    4. 8 x 10 9. 9 x 10
    5. 8 x 10 10. 9 x 6


    rope tricep press down
    1. 40pdsx 10 6. 60 x 10
    2. 60 x 10 7. 60 x 10
    3. 60 x 10 8. 60 x 9
    4. 60 x 10 9. 60 x 7
    5. 60 x 10 10. 60 x 6


    latpull down
    1. 7 blocks x 12
    2. 10 x 12
    3. 10 x 8

    dips
    1. bw x 10
    2. bw x 3
    3. incomplete went home

    cardio was down after meal 5. will this make a different having PWO then a meal then a a cardio sesion at night?


    diet
    clen
    meal 1 - 6 whites, 120g brown rice
    meal 2- 185g tuna and spinach
    meal 3- 200g basa 120g rice
    meal 4- pre - 120g chicken 150g sweet pot ato
    training
    meal 5-pwo 2 scoop whey bcaa, glutemine,
    meal 6- 200g basa 120g brown rice
    cardio walk for 50 mins
    meal 7- 120g chicken, beans, 1tsp peanut butter
    meal 8 - casine 2 scoop


    really happy with diet today

  9. #9
    --->>405<<---'s Avatar
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    good luck t gunz.. will be following as well man

  10. #10
    auslifta's Avatar
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    Goodluck T-gunz

  11. #11
    cue_artist's Avatar
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    I would move the green beans to your 6:30 pm meal and add some brocolli to your 8:30 pm meal.

  12. #12
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    Stay with your pm session.I would do it after your last meal keep it at higher intensity for a shorter period. I usually do 25 mins. Cardio boosts the metabolism and gets rid of excess calories.

  13. #13
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    Goodluck man, if i can throw my 2c in here from personal experience, is go full keto, no carbs except 50g post workout if you want to cut. I found i was losing 1-2kg of fat sometimes per week doing this. You wont lose to much muscle if you keep your protein very high and cardio low intensity.

  14. #14
    tbody66's Avatar
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    Here for you gunz, hit that workout hard-hard-hard!

  15. #15
    t-gunz's Avatar
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    Quote Originally Posted by stevey_6t9 View Post
    Goodluck man, if i can throw my 2c in here from personal experience, is go full keto, no carbs except 50g post workout if you want to cut. I found i was losing 1-2kg of fat sometimes per week doing this. You wont lose to much muscle if you keep your protein very high and cardio low intensity.
    stevey i did that just before. it is really effective.

    in a way i wish i did go back and do that and just have pwo carbs.


    thanks for the support guys

  16. #16
    SexySweetheart is offline "Decide you want it ƸӜƷ more than your afraid of it"Recognized Member Winner - $100
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    Subscribed ... looking forward to hearing much success!

  17. #17
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    Pfft... you Aussie's and your kg!!!!

    Good luck brother, i'll be watching... you better fvcking do it this time!! I say this as you get leaner, and I get fatter... ugh

  18. #18
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    will be watching this! really interesting what stevey said

  19. #19
    baseline_9's Avatar
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    Gd luck T

    Keeping a log is the best way to stay on track....

    I have just began the IF protocol (not fully cutting though, sitting just above mtnce cals) and will let you know how It works out for me.... I think it is something you should give a go.

  20. #20
    t-gunz's Avatar
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    Ill give it a shot. Might run a cycle

  21. #21
    tbody66's Avatar
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    New Year, New Plans.... Get Big... Lean Out... make a great impression at the July 4th get together!

  22. #22
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    Diet looks good bro- stay consistent and I guarantee u will get results

  23. #23
    t-gunz's Avatar
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    [QUOTE=tbody66;5851529]New Year, New Plans.... Get Big... Lean Out... make a great impression at the July 4th get together![/QUOT

    We don't celebtrate that here but end of April is my 25. And going to Hawaii.

    Quote Originally Posted by tall76 View Post
    Diet looks good bro- stay consistent and I guarantee u will get results
    Thanks mate really hope I get some.abs

  24. #24
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    Good luck to you T-Gunz. I could have sworn I already chimed in here but evidently not as I do not see a post.

    Hope you reach your goals.
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
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  25. #25
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    Nice to see you keeping a log here T,
    Don't like your workout program but if your achieving your goals keep with it until you hit a wall.

    best of luck
    Last edited by marcus300; 01-03-2012 at 10:17 PM.

  26. #26
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    Good luck man, I'll be watching.

    You already know this but the most important part is STAY CONSISTENT! Don't eat anything that is not on your diet plan and dont skip any cardio sessions and your goals are easily achievable. Hope you kill it.

  27. #27
    dooie's Avatar
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    Quote Originally Posted by t-gunz

    Thanks mate really hope I get some.abs
    Good luck mate! Representing from down under, yeww, U have a lot of the big guns watching this thread, they will get you sorted for sure!

  28. #28
    t-gunz's Avatar
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    Quote Originally Posted by marcus300 View Post
    Nice to see you keeping a log here T,
    Don't like your workout program but if your achieving your goals keep with it until you hit a wall.

    best of luck

    hey marcus thanks for checking in.

    why dont you like the program?

  29. #29
    t-gunz's Avatar
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    ok day 3. and i look puffy/ bloated. and no im not on any gear... yet.

    guys im thinking keto with 50g carbs PWO would be a better option for me. and also as stevey said

    thoughts?

  30. #30
    auslifta's Avatar
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    I like it for 4-5 weeks at a time or kick start/finish to a cut.

  31. #31
    t-gunz's Avatar
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    Quote Originally Posted by auslifta View Post
    I like it for 4-5 weeks at a time or kick start/finish to a cut.
    you mean keto?

    do you run a cycle when you cut?

    is 4-5 weeks on keto enough to get lean?

  32. #32
    t-gunz's Avatar
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    also guys and gals

    i want to set a goal for projected time. to get abs.

    im aiming for 8 weeks?

  33. #33
    auslifta's Avatar
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    Quote Originally Posted by t-gunz View Post
    you mean keto?

    do you run a cycle when you cut?

    is 4-5 weeks on keto enough to get lean?
    Yeah keto.

    No cycle, 12 week natural cut. I have used it as a kick start or finish, or both depending on how i'm going.

    Depends how lean and dedicated you are. Looking at your pics I'd say 8 weeks is enough time.

  34. #34
    tbody66's Avatar
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    whatever you do, diet or workout, give it the time it needs to work, again it's more about being consistent than being perfect(unless you can be perfectly consistent)!

  35. #35
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    Goodluck man.

    Kick some ass.

  36. #36
    t-gunz's Avatar
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    Quote Originally Posted by tbody66 View Post
    whatever you do, diet or workout, give it the time it needs to work, again it's more about being consistent than being perfect(unless you can be perfectly consistent)!
    yeah agreed ill do my best

    Quote Originally Posted by dukkitdalaw View Post
    Goodluck man.

    thanks brother

    Kick some ass.

  37. #37
    baseline_9's Avatar
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    I agree with Marcus I don't like the training program...


    Me and Marcus would probably have similar views as we both like to train HIT style...

    I would much rather see you train HIT when dieting... Low volume high intensity... Get in get out...

    10x10 is a load of sets for one movement....

  38. #38
    t-gunz's Avatar
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    I don't know much about hit training

  39. #39
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    Quote Originally Posted by t-gunz View Post
    I don't know much about hit training
    http://forums.steroid.com/showthread...*#.TwTPM9TUPAE

  40. #40
    t-gunz's Avatar
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    why is it better?

    and another issue is i train alone so doing forced reps etc will be very hard.

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