90 day cutting diet and full progress report

[Back In Black]

Not always mate, but that's a good start for you. What gym do you train at? Might have to come over for a session when I get moved!

[milky01623]

Not always mate, but that's a good start for you. What gym do you train at? Might have to come over for a session when I get moved!

Man that would be awesome I goto everyone active at Sutton,it's like a council funded place but it's cheap,new,and the equipment is pretty up to date
When do you move? And what gym do train at now is like bannatynes?

[milky01623]

I've just re read my last post
I sound like an over excited kid pmsl

[Back In Black]

Bannatynes? I used to work for one of his gyms and he's a proper tight cvnt!

I train at an independent gym. 4 power racks. 8 Olympic bars plus various other style bars (hex,trap, cambered). Loads of plates, benches and run by 2 brothers who have won British, European and world (drug free) powerlifting championships. Not looking forward to funding an equivalent but Liberty's in Nottingham looks favourite at the minute.

Moving 3rd August!

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

So do 3x warm ups say 10reps each then max weight to fail
I'm thinking maybe just 2 exercises per body part as suggested otherwise I'll not fit my cardio in
Thought I could do more in 90 mins but I'm defiantly wrong maybe later lol
Dang your always right Mr Miyagi

he sounds like pap doesnt he stem?

[milky01623]

I've just had a really insane workout and feel alive!!!!!!
I'll post details later
I got my bf done with calipers over 4 points and the result was 20%
I'll also post details later
Oh nearly forgot start weight 95.4
Today's weight 93.5 2kg loss in 1 week
Happy days

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

good work milky keep it going dude! that 2kg drop per week should hopefully taper off to 1kg per week. dont wanna lose much more than that really!

[milky01623]

good work milky keep it going dude! that 2kg drop per week should hopefully taper off to 1kg per week. dont wanna lose much more than that really!

Man im proper stoked its just the start I needed
I'll post the workout later as the sun is shining and I'm out with the family
But thanks man

[milky01623]

Hi everyone hope your all well as promised my workout from today

BACK

Straight arm press 3 x 12 reps
Wide pull down 3 x 10 reps warm ups 2 x 8 reps working (max weight poss)
Base pulley 3 x 10 reps warm up 2 x 8 working
Rope pull 4 sets :- this is a new exercise devised by a personal trainer at my gym whom I use


HAMS

Curls 2 x 10 reps at a doable weight load


QUADS

Leg curls 2 x 10 reps at a doable load
Single leg press 2 x 10 reps on each side at a doable load

CARDIO

30 mins on Amt machine
15 mins incline treadmill

My bf calliper measurements
Bicep 6
Tricep 7.5
Back 21
Waist 10.5
Total 35 Age 41 overall bf% 19.7

I'm still buzzin can't wait for tomorrow and STILL NO ALCOHOL

[milky01623]

Attachment 124749

This is me thought I'd post this now then I'll see where I am at the end

[milky01623]

Another killer workout
I am soooooo buzzin

[milky01623]

Good morning all
Yesterday was a milestone in achievement for me the sun was out I was at a BBQ with beer and all I had was a piece of steak and a glass of diet pepsi with a shed load of salad
Its Monday and just had meal 2. 2:1 potion and oats

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

good work makn it thru yesterday considering im sure yall were partying due to the 1-2 punch of Le Tour de France!

old wiggins and froome got it done! and the manx missile finished it off! a great day of cycling!

personally im a schleck fan but since he was not in the tour this yr im glad it workd out like it did! i hope to watch cavendish cross the finish on the champs elysees in first place next yr to make it 5 in a row IN PERSON!

[milky01623]

Yeah it was nice to see wiggins win but tbh I don't really have "A" sport I kinda follow all things but must admit le tour and rowing of any sort seem to b the most demanding lol
Any way back to today I feeling a little tired and my back and legs are aching somewhat from the workouts over the weekend so i must b doing something right!!!!!!!
All macros hit so far so I'm going for a nice walk in the sun

[milky01623]

Tuesday day 8
Meal 1 done
Maybe swing my bell later nothing new to tell apart from its sunny here in the uk
I have only 1 ? Should I take caffienne and green tea will they help and if so what doseages
Thanx milkmiester

[Back In Black]

You see what no booze does to results? Keep clean man!

Caffeine and green tea are ok. They'll not really provide amazingly noticeable results until after you've been taking them for a long time. But they are cheap and I'd rather spend my money on them than Creatine or a pre workout formula.

[milky01623]

Day 8 and alls good I've got a ? Should I take caffienne and green tea will it help me and if so what doseages etc

[milky01623]

You see what no booze does to results? Keep clean man!

Caffeine and green tea are ok. They'll not really provide amazingly noticeable results until after you've been taking them for a long time. But they are cheap and I'd rather spend my money on them than Creatine or a pre workout formula.

Cool so how and when should I take them?
What d'ya think of me bf? I didn't think anything was happening

[Back In Black]

I take them about 30 mins before a cardio workout. 200mg caffeine and 1000mg green tea. I need to get to my PC to see your pics. What method gave you 20%?

[milky01623]

I take them about 30 mins before a cardio workout. 200mg caffeine and 1000mg green tea. I need to get to my PC to see your pics. What method gave you 20%?

I don't know what's its called but the personal trainer did it with cream coloured calipers and an instruction book he took 4 measurement as per the required places then cross referenced it in the charts provided
Blooming eck I've just got some gaspari super pump max pwo drink can I take I daily as as therm?

[Back In Black]

It's a caliper test. Ideally it should be over 9 sites not 4. From my phone I would say you aren't as low as 20%. Calipers over 20% aren't a great way of measuring. Having said that, your bodyfat will protect your lbm so any weight you do lose will be almost 100% fat!

[milky01623]

It's a caliper test. Ideally it should be over 9 sites not 4. From my phone I would say you aren't as low as 20%. Calipers over 20% aren't a great way of measuring. Having said that, your bodyfat will protect your lbm so any weight you do lose will be almost 100% fat!

Tbh I'm kinda with you on the bf I think prob between 20-25% but the guy who did it isn't really that bothered about bf% he's more of a cardio man haha having said that I can use the measurement as a comparative for next time in a month
Can I use caffienne etc every day?

[Back In Black]

You can use caffeine every day yes. Wouldn't bother taking it with your pre workout supp as it prob already has some in it. Even if it doesn't im guessing it has arginine in it and the 2 counteract each other to a degree.

[milky01623]

You can use caffeine every day yes. Wouldn't bother taking it with your pre workout supp as it prob already has some in it. Even if it doesn't im guessing it has arginine in it and the 2 counteract each other to a degree.

What about the green tea should I use that too?

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

morning milky! (of course its afternoon for u )

[milky01623]

morning milky! (of course its afternoon for u )

Orate r kid (a bit off northern England banter for you there) how r u hulkster

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

Orate r kid (a bit off northern England banter for you there) how r u hulkster

LOL im good man.. a bit tired even though i got 8 hrs sleep last nite. dang depletion wkouts take it out of u!

interesting banter! what does it mean? LOL..

[milky01623]

LOL im good man.. a bit tired even though i got 8 hrs sleep last nite. dang depletion wkouts take it out of u!

interesting banter! what does it mean? LOL..

It means hiya buddy how are you
8 hrs wow i got about 5 due to the heat in my truck

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

yeh 5-6.5hrs is what i usually get but the first part of the week being depletion + no carbs + 0430cardio = me trying to go to bed early.. really trying cuz 0430 comes early and i dont wanna lay in bed when i should be doing cardio!

went to bed last nite at 20:30 while my wife and daughter stayed up. (that seems to be the case a lot). maybe im just getting old!

my TRT doc has me on melatonin and that stuff works well. plus i never had probs falling asleep anyways

[Back In Black]

What about the green tea should I use that too?

Yup!

[milky01623]

Yup!

Dude I may need help to find a new gym near me as they don't have enough free weight :-(

[milky01623]

Day 9 all is good swung my bell for half an hour last night then took a shower using 2 2lt bottles of water (how the other half live lol)
Everything is going good and I still haven't had any alcohol I think maybe I've cracked the habit

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

Day 9 all is good swung my bell for half an hour last night then took a shower using 2 2lt bottles of water (how the other half live lol)
Everything is going good and I still haven't had any alcohol I think maybe I've cracked the habit

gotta hear an explanation of this

[milky01623]

gotta hear an explanation of this

Dude because I drive a truck I have no shower facilities so I use a 2 litre bottle with the bottom cut off and ive made small holes in the cap using a piece of string through the bottom I can hang it up on the side off the truck fill it with water and bingo a make do shower not ideal but it works

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

ok cool! i didnt know u drove a truck! long haul driver? or do u stay relatively close to home?

[milky01623]

ok cool! i didnt know u drove a truck! long haul driver? or do u stay relatively close to home?

Ok technically in the ok I'm known as a tramper (stay away from home mon - fri) so I'm classed as long haul but obviously it's nothing compared to a long haul driver in the states although I did did Europe for about 4 years which is how I gained most if not all of my fat.....
I think I'm gonna re do my diet this weekend as things start to go off by Wednesday :-( any ideas for longer lasting protein sources

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

what do u mean things "start to go off?" by wednesday? isnt ur current diet sorted out by stem?

[Back In Black]

I think he means in his truck fridge. Not perhaps as cool/efficient as ones at home!

Milky, it may be that you need to buy some pre cooked meat from a supermarket mid week to re stock your fridge.

[milky01623]

Yeah I think ur right mr miyagi
Nah hulkstef my diet is spot on thanks to the input and feed back I was just lookin for a protein source with a good shelf life as everything is cooked on Sunday but as steM says my fridge isn't as effiencient so stuff like chicken etc goes off

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

gotcha! that british lingo messes me up every time!