::: bavz cutting progress log:::

[bavz01]

Hey guys and gals

Right here goes I've decided to start a log today to help me reach my goals of getting down to 10%bf by 1st June 2012. My current stats and diet are as follows:

27 years old
5-11 168lb
16% bf est
Cycle history: none

1-whey isolate
4 egg whites plus 1 whole egg
Half red grape fruit
55g oats with water

2- 175g sweet potato
150g mix of broccoli and cauliflower
170g chicken breast
5g omega 3 oil

PWO- 55g oats
Whey shake

4- 45g brown rice
Can of tune
Apple
5g omega 3 oil

5- 220 g fish
150g veggies
1 teaspoon PB

6- 250g cottage cheese
1 teaspoon PB

TOTALS APPOX :

180 carbs
240 protein
55g fats

MUCH THANX TO STEM FOR THE DIET:-)

Training split will be:

Mon: legs-
Tues: chest-
Wed: off
Thur: shoulders
Fri. : back
Sat. : off
Sun : arms

I will also be performing LIIT fasted cardio on a Monday and Wednesday, and HIIT on a tues,thursday,Sunday.

Guys any feedback and help is welcomed.


















Before anyone says it yes my legs are disgraceful!!!!!! :-(

[Back In Black]

Good luck mate. We may need to drop carbs and fats a little but let's see how you get on.

Happy with your training programme?

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

Good luck bavz .. U got the rite man in ur corner with SteM ill be
Following along.. Seems we both have similar goals..

[bavz01]

Cheers stem. To be honest mate I haven't been gym for a month:-( due to family issues, once I get back on track this week I'll log my program down. I try and stay in the 10-12 rep range, with 4 sets per exercise.

[bavz01]

Good luck bavz .. U got the rite man in ur corner with SteM ill be
Following along.. Seems we both have similar goals..

Cheers bud much appreciated

[SlimmerMe]

Logging in is a HUGE key to this.

Good luck to you~

[bavz01]

Logging in is a HUGE key to this.

Good luck to you~

Cheers slimmer

[bavz01]

5am fasted cardio done 30 mins jog 10 g bcaa 200mg green tea. Feeling good looking forward to legs at 5 o'clock
:-))))

[bavz01]

Guys I've done my fasted cardio this morning and am hitting legs later would it be to much to do 20-30 mins HIIT after my workout??? Don't want to burn out....

[bavz01]

^^^^^silly question struggled to walt to my van let alone do any HIIT!!!!!!

So its day 1 of the diet and i must say its hard work i seem to be starving all the time. Getting that tuna down was horrible anyone put anything with there tuna??????? Today was leg day didn't go to mad as it was my first day back for a month!!

squats

2 x warm up sets

1. 20kg x 12
2. 30kg x 12
3. 40kg x 12
4. 50kg x 10

Leg press

1. 50kg x 12
2. 100kg x 12
3. 130 x 10
4. 150 x 8

lunges

4 lengths of the gym hold 10kg plate in each hand

Leg extension

1. 50kg x 12
2. 70kg x 12
3. 100kg x 10
4. 120kg x8

[Papiriqui]

Cant you change tuna for tilapia? Beef? Anything else?

[bavz01]

Cant you change tuna for tilapia? Beef? Anything else?

Pap sounds good to me, it's absolutely vile :-( was taking a mouthful and washing it down with water was making me gag!! U think it will be ok to swap it?? What is tilapia??

[Papiriqui]

Is a fresh water fish, is the fish most people use when doing any sort of diet, tastes really good in my opinion, i eat 1 fillet a day (blackened) which is a very easy to do spice mix. Has your omegas as well as high in proteins, zero carb and low in fat as well. Think about it and give it a try at your local supermarket, you'd be surprised!!

[bavz01]

Cheers bud will give it a go anything gota be better than tuna

[Papiriqui]

Yeah i couldnt begin to think how to eat tuna without a generous amount of mustard, mayonnaise and dill weed ;-)

[Back In Black]

You might struggle to easily find tilapia over here bav. Any other lean source of protein will suffice. Tuna is a cost effective protein source for me.

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

funny all this talk about tuna.. i was just telling my wife last nite after 4 months of eating tuna 7 days/week i think im tired of it and want a difft protein source for meal 5... LOL

i love my eggs/ground beef but i think itll be too many cals.. may give the tilapia a look.. for some reason i thought it had something bad in it.. maybe cholesterol??

[Papiriqui]

funny all this talk about tuna.. i was just telling my wife last nite after 4 months of eating tuna 7 days/week i think im tired of it and want a difft protein source for meal 5... LOL

i love my eggs/ground beef but i think itll be too many cals.. may give the tilapia a look.. for some reason i thought it had something bad in it.. maybe cholesterol??

Not that i know off, perhaps to much Omega 3 since most of them are farm raised. If you need i have a recipe for blacken seasoning which is great but very spicy, if interested when you try the tilapia let me know.

[bavz01]

You might struggle to easily find tilapia over here bav. Any other lean source of protein will suffice. Tuna is a cost effective protein source for me.

To be honest mate I can't do the tuna could I just swap it for another chicken breast

[Back In Black]

Not that i know off, perhaps to much Omega 3 since most of them are farm raised. If you need i have a recipe for blacken seasoning which is great but very spicy, if interested when you try the tilapia let me know.

I read something a while ago that farm raised was less healthy than the wild version. I think it's a relatively low fat fish (tastes good though) but can't remember the reason for it being less healthy!

[Papiriqui]

I read something a while ago that farm raised was less healthy than the wild version. I think it's a relatively low fat fish (tastes good though) but can't remember the reason for it being less healthy!

I think SteM i due to the food they feed on, like corn and stuff but to be honest i wouldnt change it for the world, unfortunately mine are farm raised but whatever..

[Papiriqui]

To be honest mate I can't do the tuna could I just swap it for another chicken breast

Yeah buddy any lean source of protein is good to replace it with, tilapia, chicken, etc

[bavz01]

Sweet cheers guys

[bavz01]

Day 2 10-1-12

Woke up at 10am no work today so hit the gym early To do chest workout and HIIT. All food in check so far still starving all the time!!!

So I worked out my chest today and it's amazing how much Strength you lose in a month, I was lifting 40kg dumbells on incline press for 8 reps but today I I only just managed 8 reps with 30kg!!!!!

Chest workout:

Decline bench: 2 x warm up sets bar only

1. 20kg x 12
2. 30kg x 12
3. 40kg x 12
4. 50kg x 10

Incline press :

1.17.5kg x 12
2. 25kg x 12
3. 27.5kg x 10
4. 30kg x 8

Cable crossovers:

1. 15kg x15
2. 15kg x15
3. 15kg x15

Dumbell flys ( flat) super set with dips

1. 12.5 x 12 Dips failure
2. 12.5 x 12. Dips failure
3. 12.5 x 12. Dips failure

20 mins HIIT on treadmill 45sec spirt at 15mph 4% incline 1 min rest

[Papiriqui]

Good workout, keep it up!!

[bavz01]

Good workout, keep it up!!

Cheers pap, pap do u still consume the same carbs on ya day off??? Tomorrow is my rest day from weights, I will be going for a run in the morning fasted and I have
Footy training at 9pm do I need to still take the green tea and bcaa.

[Papiriqui]

Yes i do, if you are going to do fasted and you normally take prior bcaa w/ green tea than yes by all means take it. If you are to worried you could lower the amount of carbs but i wouldn't, i would just continue the diet just like a regular day, wont make a difference in weight, you'll still drop.

[bavz01]

Cheers pap

[bavz01]

Day 3 11-1-12

Rest day today diet all in check. How
My life has changed in 3 days all I do is cook and wash up!!!! No cardio today as I have footy training tonite.

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

good work bavz! keep it going man! the life of fitness.. cook,clean,lift,run,repeat

[bavz01]

good work bavz! keep it going man! the life of fitness.. cook,clean,lift,run,repeat

Cheers bud :-)

[bavz01]

Had to miss training back tonight as i have developed the biggest blister on my foot from cardio, my feet must be so soft that 3 days of running and footy training and they look like this !!!!!

[Papiriqui]

WTF!!? Dude a bit more and your foot would have come off!!

That is major right there!! Good luck to you buddy, hope you can get back sooner than later

[bavz01]

Yer not good pap got it on both feet in the same place should be back by Saturday, diet spot on so that 1 good thing.

[Back In Black]

Had to miss training back tonight as i have developed the biggest blister on my foot from cardio, my feet must be so soft that 3 days of running and footy training and they look like this !!!!!

Well, that's put me right off meal 4, cheers!!!!

[bavz01]

Well, that's put me right off meal 4, cheers!!!!

Sorry mate needed I show how hard I'm training ;-)