Thread: t-gunz----get lean or die tryin
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01-02-2012, 11:05 PM #1
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.
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01-02-2012, 11:06 PM #2
pics
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01-02-2012, 11:07 PM #3
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01-02-2012, 11:14 PM #4
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 thoughLast edited by t-gunz; 01-02-2012 at 11:20 PM.
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01-02-2012, 11:49 PM #5
will be watching bro . Goodluck !
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01-02-2012, 11:54 PM #6
just 1 quick comment
Where is the protein in the 8:30 meal ?
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01-03-2012, 01:02 AM #7
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01-03-2012, 01:57 AM #8
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
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01-03-2012, 06:27 AM #9
good luck t gunz.. will be following as well man
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01-03-2012, 06:50 AM #10
Goodluck T-gunz
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01-03-2012, 06:54 AM #11
I would move the green beans to your 6:30 pm meal and add some brocolli to your 8:30 pm meal.
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01-03-2012, 06:58 AM #12
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.
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01-03-2012, 06:59 AM #13
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.
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01-03-2012, 08:24 AM #14
Here for you gunz, hit that workout hard-hard-hard!
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01-03-2012, 01:42 PM #15
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01-03-2012, 01:55 PM #16"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!
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01-03-2012, 02:13 PM #17
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
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01-03-2012, 02:16 PM #18
will be watching this! really interesting what stevey said
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01-03-2012, 02:38 PM #19
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.
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01-03-2012, 04:06 PM #20
Ill give it a shot. Might run a cycle
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01-03-2012, 04:17 PM #21
New Year, New Plans.... Get Big... Lean Out... make a great impression at the July 4th get together!
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01-03-2012, 06:58 PM #22
Diet looks good bro- stay consistent and I guarantee u will get results
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01-03-2012, 07:11 PM #23
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01-03-2012, 08:23 PM #24
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.Author Unknown
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01-03-2012, 08:56 PM #25
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 luckLast edited by marcus300; 01-03-2012 at 10:17 PM.
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01-03-2012, 09:25 PM #26
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.
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01-03-2012, 09:59 PM #27Originally Posted by t-gunz
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01-03-2012, 10:44 PM #28
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01-04-2012, 12:05 AM #29
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?
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01-04-2012, 12:13 AM #30
I like it for 4-5 weeks at a time or kick start/finish to a cut.
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01-04-2012, 12:24 AM #31
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01-04-2012, 12:57 AM #32
also guys and gals
i want to set a goal for projected time. to get abs.
im aiming for 8 weeks?
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01-04-2012, 01:17 AM #33
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01-04-2012, 09:25 AM #34
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)!
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01-04-2012, 09:34 AM #35
Goodluck man.
Kick some ass.
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01-04-2012, 01:41 PM #36
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01-04-2012, 01:48 PM #37
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....
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01-04-2012, 04:11 PM #38
I don't know much about hit training
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01-04-2012, 04:15 PM #39
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01-04-2012, 10:53 PM #40
why is it better?
and another issue is i train alone so doing forced reps etc will be very hard.
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