t-gunz----get lean or die tryin

[t-gunz]

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

[t-gunz]

pics

[t-gunz]

[t-gunz]

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

[cue_artist]

will be watching bro . Goodluck !

[cue_artist]

just 1 quick comment

Where is the protein in the 8:30 meal ?

[t-gunz]

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

[t-gunz]

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

[--->>405<<---]

good luck t gunz.. will be following as well man

[auslifta]

Goodluck T-gunz

[cue_artist]

I would move the green beans to your 6:30 pm meal and add some brocolli to your 8:30 pm meal.

[cue_artist]

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.

[stevey_6t9]

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.

[tbody66]

Here for you gunz, hit that workout hard-hard-hard!

[t-gunz]

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

[SexySweetheart]

Subscribed ... looking forward to hearing much success!

[gbrice75]

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

[RaginCajun]

will be watching this! really interesting what stevey said

[baseline_9]

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.

[t-gunz]

Ill give it a shot. Might run a cycle

[tbody66]

New Year, New Plans.... Get Big... Lean Out... make a great impression at the July 4th get together!

[tall76]

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

[t-gunz]

[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.

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

Thanks mate really hope I get some.abs

[SlimmerMe]

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.

[marcus300]

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

[Sgt. Hartman]

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.

[dooie]

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!

[t-gunz]

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?

[t-gunz]

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?

[auslifta]

I like it for 4-5 weeks at a time or kick start/finish to a cut.

[t-gunz]

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?

[t-gunz]

also guys and gals

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

im aiming for 8 weeks?

[auslifta]

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.

[tbody66]

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)!

[Dukkit]

Goodluck man.

Kick some ass.

[t-gunz]

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

Goodluck man.

thanks brother

Kick some ass.

[baseline_9]

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....

[t-gunz]

I don't know much about hit training

[baseline_9]

I don't know much about hit training

http://forums.steroid.com/showthread...*#.TwTPM9TUPAE

[t-gunz]

why is it better?

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