90 day cutting diet and full progress report

[milky01623]

how "meat-heady" could they be if they have less weight than what ur lifting now??

Dude I think it's a mis conception as I think it's more where the gym is situated and the people that use it are ....... How can I say it without sounding rude
"f*****g idiots that just want to hit people and can't string a sentence together" after seeing it I can honestly say that they are roid abusers that haven't got a clue...........lol
Ah well back to the drawing board and do some more research

[milky01623]

Chilled out day today
Hurt my elbow it's really sore to touch and I can't really grip anything tight........... Anyone any ideas what I've done?
But never fear I think I'll do 20 mins elliptical then my abs and finish with another 30 mins liit

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

U dont know what u did? Weird..

[milky01623]

U dont know what u did? Weird..

Nope I didn't recall banging it twisting it or anything.............strange lol

[milky01623]

Gooooooood morning nutrition forum!!!!!!
Well nothin to report except the elbow seems to be better and I had a momentary relapse of food choices whilst at my best mates I ended up having Chinese food which I know is not the end of the world but means it'll probably b Wednesday before I start burning fat again........
Oh I have a bout off gout!!!!
Now I know it's not alcohol induced or red meat as I haven't had either so the only other explanation would be dehydration as I forgot my water on Sunday evening and the gout started Monday..... It feels better now but still sore lol

[milky01623]

PROGRESS REPORT
Chest :- my chest feels fuller and more muscular and I've gone from a Xxl to large in size (the wife says my old t shirts now look like dresses on me lol)

Arms :- no change size wise but again more muscular and shape is more defined

Belly/love handle area :- this is still jelly fied and IS my problem area HELP is needed here so pls jump in with ideas

Waist :- here to I am over the moon with progress I did measure 38.5" I am now 33.5" brilliant

Legs :- these too are more muscular and defined

All in all I am very pleased with my progress but I require a little help in certain area
1:- my belly fat
2:- growing in terms of muscle size and volume

Please anyone and everyone jump in 405,gbrice,steM(if your about),I am so close but I'm running out of steam on the belly fat and it's p****ng me off

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

you have mail

[milky01623]

you have mail

Thanx I'll check it out latr but can ANYONE help with getting rid of the belly fat
As of tomorrow I am halfway I am visibly smaller as nearly everyone who knows me tells me and then asks if I am I'll!!!!!
I now have 1 goal loose my belly and lean out
Help help help

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

what do u think u have been doing this whole time dude!!??!>?!!?!?!?!!!

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

HINT

the email i sent u that ur gonna CHECK LATER has exactly to do with ur above question... ??!?!!?

[milky01623]

HINT

the email i sent u that ur gonna CHECK LATER has exactly to do with ur above question... ??!?!!?

Ok ok ok lol
I can't open the attachment on me iPad
I can open it on my lap top but not until Friday when I get home as I don't bring it with me lol
I know it's a pain but pls post it up or pm me with your answers
I really am sorry dude but I know you'll understand :-) :-)

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

Ok ok ok lol
I can't open the attachment on me iPad
I can open it on my lap top but not until Friday when I get home as I don't bring it with me lol
I know it's a pain but pls post it up or pm me with your answers
I really am sorry dude but I know you'll understand :-) :-)

answers to what? how to lose body fat?

[milky01623]

answers to what? how to lose body fat?

Pmsl
A plan of attack as to removing the wobbly bit around my middle
What's the best way just carry on or target specific workouts or carb cycle or if???
I'm still pmsl over your reply it sounds like me old man when I was a kid hahaha

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

LOL.. how bout this dude..

post ur current complete stats and total cals and macros.. (dont worry about food choices at this point)

[milky01623]

LOL.. how bout this dude..

post ur current complete stats and total cals and macros.. (dont worry about food choices at this point)

I'm still laughing
My stats as ov today

H 5'10
W 194lbs
Bf 16%

Cals 2000 average
Pro 250g
Car 150
Fat 30g

These are roughly an average day

I have an image off you dressed as merlin waving a wand saying " fat be gone never to return"
Pmsl

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

easy fix IMO.

swap 50g carbs for 50g protein

new macros: 60/20/20 pro/carb/fat
300g pro
100g carbs
44g fat

CARDIO:
am fasted or PWO 45mins 5-6days per week (i prefer am fasted)

carbs complex + green veggies

eat ur carbs pre workout and post workout only and have green veggies in other meals..

[milky01623]

easy fix IMO.

swap 50g carbs for 50g protein

new macros: 60/20/20 pro/carb/fat
300g pro
100g carbs
44g fat

CARDIO:
am fasted or PWO 45mins 5-6days per week (i prefer am fasted)

carbs complex + green veggies

eat ur carbs pre workout and post workout only and have green veggies in other meals..

The diet and macro adjustments are do able
I have just one question or maybe two

I train am on Saturday and Sunday as theses are the only 2 days im garunteed at home so the pre wo would be a breakfast shake say 1 scoop protein 1 cup of ground oats and I'm trying to source liquid egg whites so 1/2 cup of these would be included would that be ok? I do fasted cardio on both these days before training

During the week is where things may get complicated lol but I could do this

Mon rest
Tues 45 mins run
Weds 45 mins kettle bell
Thurs rest
Fri 45 ellipitical in gym on my way home
Sat 45 mins fasted then 90 mins lifting
Sun 45 mins fasted then 90 mins lifting

Pre wo tues wed fri 1 cup oats/1scoop pro
Followed by normal pwo meals chicken rice brocoli

Would that work along with diet?

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

sat and sunday eat ur breakfast/preworkout meal 1hr before u lift and do ur cardio PWO..

the rest looks fine.. can u not do am fasted cardio when ur working cuz ur on the road? if not dont worry about it just do it when u can. if u do ur cardio in the middle or end of the day try to leave 4hrs between ur last meal and when u do it if u can.. its not a huge but may help otherwise just do the best u can.

im assuming ur lifting somewhere in here at least 3days per week..?? hitting all body parts once per week? are u counting the kettle bell as lifting?

on days u lift if u cant leave several (4 or so) hrs between cardio and lifting i suggest lifting first and doing cardio PWO..

[milky01623]

sat and sunday eat ur breakfast/preworkout meal 1hr before u lift and do ur cardio PWO..

the rest looks fine.. can u not do am fasted cardio when ur working cuz ur on the road? if not dont worry about it just do it when u can. if u do ur cardio in the middle or end of the day try to leave 4hrs between ur last meal and when u do it if u can.. its not a huge but may help otherwise just do the best u can.

im assuming ur lifting somewhere in here at least 3days per week..?? hitting all body parts once per week? are u counting the kettle bell as lifting?

on days u lift if u cant leave several (4 or so) hrs between cardio and lifting i suggest lifting first and doing cardio PWO..

Being away is the biggest problem lol
Fasted am would be hard whilst away so it looks like being a run after I finish the kettle bell I was going to use as cardio as its just a quick 20 min full body wo and have a 5 min rest then repeat it the other option is lift on Friday instead of the ellipitical

My lifting programme
Sat back quads hams bis
Sun chest shoulders tris

I could split it into three what's your thoughts ?

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

Being away is the biggest problem lol
Fasted am would be hard whilst away so it looks like being a run after I finish the kettle bell I was going to use as cardio as its just a quick 20 min full body wo and have a 5 min rest then repeat it the other option is lift on Friday instead of the ellipitical

My lifting programme
Sat back quads hams bis
Sun chest shoulders tris

I could split it into three what's your thoughts ?

if ur only doing 2 days lifting per week i would def split it into 3 days if u can. i currently do a 3 day split i like a lot. i am doing the split twice per week so as to hit each body part twice per week:

day 1: chest/biceps/abs
day 2: back/triceps/shoulders
day 3: legs/traps

[milky01623]

if ur only doing 2 days lifting per week i would def split it into 3 days if u can. i currently do a 3 day split i like a lot. i am doing the split twice per week so as to hit each body part twice per week:

day 1: chest/biceps/abs
day 2: back/triceps/shoulders
day 3: legs/traps

I like your splits I think what I'll do is re write diet and work out schedule tonite and post it for you to look at

What exercises for traps as I don't currently do any and would like a nice set of traps

[milky01623]

Ok 405 check this out
MY NEW DIET

Meal 1 shake pro oats 48 33 4.5 390
Meal 2 100g 95/5 beef patys 29 0 8 230
Meal 3 200g chicken potato 60 46 3 399
Meal 4 tuna 2x eggs salad 36 0 10 247
Meal 5 200g chick brocoli ryvita 67 28 4 450
Meal 6 100g chicken 28 0 3 150
Meal 7 pro shake 24 3 1 120

Key:- protein carbs fats calories

Totals pro 292
Carb 86
Fats 34
Calories 1986

There you go what do you think???

Did 45 mins with my bell this am fasted:-)

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

Ok 405 check this out
MY NEW DIET

Meal 1 shake pro oats 48 33 4.5 390
Meal 2 100g 95/5 beef patys 29 0 8 230
Meal 3 200g chicken potato 60 46 3 399
Meal 4 tuna 2x eggs salad 36 0 10 247
Meal 5 200g chick brocoli ryvita 67 28 4 450
Meal 6 100g chicken 28 0 3 150
Meal 7 pro shake 24 3 1 120

Key:- protein carbs fats calories

Totals pro 292
Carb 86
Fats 34
Calories 1986

There you go what do you think???

Did 45 mins with my bell this am fasted:-)

looks good. throw in some green veggies (will help u poop) i have best results with spinach. dont worry about the carbs that come from the green veggies.

[milky01623]

Ok decided to do these w/outs this weekend to see How it goes

Fri. Legs traps abs
Sat. Cheat shoulders tri's
Sun back bi's calfs

20-30 mins low HR cardio post wo all days and am fasted cardio sat & sun

Comments pls

[GirlyGymRat]

i see u are still hard at this! yayyyy

[milky01623]

i see u are still hard at this! yayyyy

Hey ggr how's you ?
Yeah still after the golden goose lol 1/2 way there now just another 45 days lol

[GirlyGymRat]

Hey ggr how's you ?
Yeah still after the golden goose lol 1/2 way there now just another 45 days lol

LOL i am chasing my golden goose too

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

Ok decided to do these w/outs this weekend to see How it goes

Fri. Legs traps abs
Sat. Cheat shoulders tri's
Sun back bi's calfs

20-30 mins low HR cardio post wo all days and am fasted cardio sat & sun

Comments pls

looks good dude. i like doing opposite like chest/bi and back shoulders. this way on chest day i get the most out of it cuz my shoulders are fresher as well as my tris. some people prefer to do like bodyparts. i think a 3 day split is better than the 2 day split u were doing cuz u can spend more time per body part

[milky01623]

Last night did
Smiths bench shrugs
12 x 50kg
12 x 80kg
12 x 90kg
8 x 110kg
8 x 120kg

Cable shrugs
12 x 50
12 x 50
12 x 60
8 x 70
8 x 70

Ham machine
50 x 100lb

Leg curls
12 x 50lb
12 x 50lb
10 x 80lb
10 x 100lb
8 x 120 lb

Leg press
12 x 250lb
12 x 300lb
12 x 360lb
10 x 400lb
25 x 400lb

100 x sit ups whilst holding 10kg plate

20 ellipitical mins moderate hr

All in all a good workout

[Back In Black]

Mate you're doing great. I'll not be about for another 2 weeks or so then I'll be back properly!!!

[milky01623]

Mate you're doing great. I'll not be about for another 2 weeks or so then I'll be back properly!!!

Hey dude thanx hope alls well hurry back soon lol

[milky01623]

Okey dokey today's workout

Smiths bench flat press
12 @ 50kg
12 @ 80kg
12 @ 100kg
8 @ 110kg
8 @ 120kg

Smiths incline
12 @ 50kg
12@ 70kg
8 @ 90kg
8 @ 100kg

Seated cable flys (5 chest level & 5 @ top off head height done alternate as in 1/1 2/2 )
5/5 25lb each side
5/5 35lb es
5/5 45lb es
4/4 55lb es
4/4 60lb es
Rep out 20lb es

Shoulder press
10 35kg
10 40kg
10 45kg
Rep out 45kg 35 reps

Seated side lat raises
12 @ 8kg db repeated 3x

Bent over lat raises seated
12 @ 8kg db repeated 3x

Kneeling rear delts
12 @ 28kg db
12 @ 30kg db
12 @ 30kg db

Tricep v bar press
20 @ 100
10 @ 140
10 @ 160
10 @ 180
8 @ 200
8 @ 200

Single arm cable
10 @ 45
10 @ 55
10 @ 65
50 @ 25 rep outs

Another rest workout but sadly no cardio

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

good job milky!

[milky01623]

good job milky!

I thank you sir

Today I'll post pics later of halfway through I'll post before and now the now will be front side and back and maybe legs just to see what you guys think of the programme so far

[milky01623]

My halfway pics

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

Awesome dude! Ur slimming down nicely man itd be good if from now on u wod include a beginning pic + ur progress pics so people can see the difference. Ive told u this before!!

Good work! Also include stats and timeline. How long u been cutting? Etc..

IMO a few more weeks (4-6) and u will be ready to cycle carbs. Get ready cuz its a step - up..

[milky01623]

Attachment 126099

The very beginning

Attachment 126100

Diet first week

These are beginning pics I've now been cutting exactly 48 days
Stats 192lbs
Bf approx 16%
Age 41
Height 5'10"

Start weight 215lbs bf 30% ish

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

How u feeling?

[milky01623]

How u feeling?

Lighter lol
I don't think I've lost anything but I know I have if that makes any sense!!!!!
I'm a little bit p***ed off cus I seem to have stagnated in weight I haven't lost any over the past two weeks and my only explanation is I've put on muscle please help could this be the reason why?????
Other than this I feel good and alcohol free for 7 weeks :-)

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

U started trt rite?

If yes.. Get used to it! That means ur losing fat and gaining muscle!! I stayed at 195lbs for like 2 months!