energizer bunny diet progress log (come on 6 pack)

[Ajc330]

this is without supplements/AAS not even protein powder

[Ajc330]

well that is my story, i am now 280 lbs and on my 5th day of diet, i want to join the cutting competition and kick everyones ass i figure since i am 285, the fat will melt off like butter, and it will be a very enjoyable journey for me

[energizer bunny]

well that is my story, i am now 280 lbs and on my 5th day of diet, i want to join the cutting competition and kick everyones ass i figure since i am 285, the fat will melt off like butter, and it will be a very enjoyable journey for me

Good stuff Aj......keep up the good work!

[energizer bunny]

Day 2

awake at 0415

Training-Upper body power day- Bench press, Pull ups, Barbell shoulder press.....no cardio

Diet- Macros-Cals 1731- Pro 216- Carbs 128- Fat 40

[mianna]

a healthy makeover for a good body is to work on that particular part of the body which needs some concern...

[Ajc330]

Good stuff Aj......keep up the good work!

thanks EB! you as well friend, i want to see you postin picks of your first ever 6 pack! u can do it with clean diet and daily exercise, its not as hard as everyone thinks, DIET DIET DIET is the main key

[energizer bunny]

Day 3

awake at 0400

Training- Sparring and Muay Thai (2 hours)....no weights

Diet- Macros-Cals 1848- Pro 224- Carbs 148- Fat 40

[energizer bunny]

thanks EB! you as well friend, i want to see you postin picks of your first ever 6 pack! u can do it with clean diet and daily exercise, its not as hard as everyone thinks, DIET DIET DIET is the main key

Cheers mate, al def be putting picks up of my 6 pac.......actually ill be posting a pic this week of my beer barrel! so beware lol.

[Ajc330]

Day 3

awake at 0400

Training- Sparring and Muay Thai (2 hours)....no weights

Diet- Macros-Cals 1848- Pro 224- Carbs 148- Fat 40

lookin good

[SlimmerMe]

Keep up the good work!

[energizer bunny]

lookin good

Keep up the good work!

cheers!

[energizer bunny]

Day 4

awake at 0430

Training- lower body hypertrophy day, leg press, calf raise,ham curls,leg curls......cardio-20 mins HIIT (bag work 3 min rounds 30 sec rest for 6 rounds)

Diet- Macros-Cals 1730- Pro 211- Carbs 130- Fat 40

[energizer bunny]

ok here they are my fat pics.....weight 196lbs, 14stone....

This was last Sunday 6-01-13..

my guess BF% is 28%......would you agree?

cheers

pics on post 103

[Ajc330]

bro cant wait to see u melt that away, im not sure ur bf % but keep up the diet and training and youll be reachin ur goals

[Back In Black]

Circa 30% so you're about right. On the plus side you should notice very quick changes in terms of weight loss, provided you stick to the plan as much as possible.

Nice ink by the way, who did it?

[energizer bunny]

Day 5

awake at 0300

Training- upper body hypertrophy day, incline Dbell press,cable flys,machine flys,lat pulldowns,machine rows,side raises,rear raises,shrugs,cable triceps,Dbell curls......cardio-20 mins HIIT (bag work 3 min rounds 30 sec rest for 6 rounds)

Diet- Macros-Cals 1813- Pro 213- Carbs 150- Fat 40

today was shopping day, changing out prawns for tuna,turkey mince for beef mince next week.....weighed and sorted food into bags.

cheers!

[energizer bunny]

bro cant wait to see u melt that away, im not sure ur bf % but keep up the diet and training and youll be reachin ur goals

cheers again Aj!

[energizer bunny]

Circa 30% so you're about right. On the plus side you should notice very quick changes in terms of weight loss, provided you stick to the plan as much as possible.

Nice ink by the way, who did it?

Cheers SteM, ill be sticking to this plan untill i hit 15% or it stops working then ill have a rethink.......were can i get to BF% wise by March if i follow this correctly untill then?

i get my ink off a bloke called Mick form Newcastle, he is excellent at portraits! love me some ink, im in the middle of a leg sleeve at the min! cant wait to get my sides done once ive got a good bod lol.........

[Back In Black]

Beginning or end of march? In all honesty it's very individualistic. I've seen folk drop from 30 down to 20% in 10 weeks others take longer. Stick to the diet and burn as many cals as possible when you do cardio. An don't let your mrs lead you astray!

[energizer bunny]

15th i think, when the cutting comp starts......lol, nah al not be lead a stray mate, im not having any cheats untill 1st of feb for her bday....(im not going lie and say im not cheating again because i will be, i have a few days penciled in for a cheat, holidays etc)....but ill be having big chunks of no cheating untill i have the bod i want then ill see what i can get away with.

[energizer bunny]

Day 6

awake at 0800

Training- a.m 30mins low intensity cardio (fasted) p.m sparring

Diet- Macros-Cals 1767- Pro 222- Carbs 118- Fat 42

Low intensity cardio is BORING!!!!!! much prefer working hard!

cheers!

[energizer bunny]

Day 7

awake at 0900

Training- REST

Diet- Macros-Cals 1792- Pro 208- Carbs 153- Fat 37

Today was weigh day-13.1 stone, 183lbs, 83kg...........ive droped 13lbs in one week, the reason being water weight plus i weighed myself a.m this time (and last wknd was after a good junk food binge)

Cheers!

[energizer bunny]

Day 8

awake at 0345

Training- lower body power day, squats,deadlift and seat calf raise..........no cardio

Diet- Macros-Cals 1778- Pro 213- Carbs 138- Fat 40



Cheers!

[Ajc330]

keep up the good work, will be checkin in on here to see your results

[GirlyGymRat]

you are moving in the direction you so desire!!!!! good job energizer!

[energizer bunny]

Day 9

awake at 0345

Training- upper body power day,bench press, bent over rows, bbell shoulder press..........no cardio

Diet- Macros-Cals 1592- Pro 183- Carbs 128 - Fat 38



Cheers!

[energizer bunny]

keep up the good work, will be checkin in on here to see your results

you are moving in the direction you so desire!!!!! good job energizer!

Nice 1........cheers for the support!

[energizer bunny]

Day 10

awake at 0445

Training- Sparring, Muay thai...(2 hours)

Diet- Macros-Cals 1715- Pro 209- Carbs 120 - Fat 44

Day 10 and feeling good with the training and diet going well, ive been aiming for 6 hours sleep a night and its helping me out a lot!

Cheers!

[Ajc330]

have you been weighing yourself?

[energizer bunny]

have you been weighing yourself?

yes mate....refer to post 62 for details........weighing myself every sunday at 0900, every 7 days.

[Ajc330]

ah missed it, 13 lbs in one week is crazy, i lost ten lbs the past 13 days , lookin forward to ur next weigh in!

[energizer bunny]

ah missed it, 13 lbs in one week is crazy, i lost ten lbs the past 13 days , lookin forward to ur next weigh in!

yes it is def not a true reading of fat loss, ill be much more interested in next weigh in aswell.........cheers

[energizer bunny]

sitting im my work van with my work mate and hes eating a fukin GREGGS (pasties and cream cakes)! i want to poke him in the eye!........anyway this is the first real craving ive had BUT not going to crumble.......oats whey and water coming up :0)

cheers

oh and a diet coke for desert!

[Back In Black]

Good lad, don't cave in to that muck. Their pasties grease up your face within minutes!

Only 6 hours sleep a night? I know you are up early!

[energizer bunny]

Good lad, don't cave in to that muck. Their pasties grease up your face within minutes!

Only 6 hours sleep a night? I know you are up early!

cheers for droping in........lol greasy pasty, your right though, im def not caving in, i have a planned cheat day in a few weeks ill get one in then lol

i mate 6 hours is what i get 5 nights a week and thats better by 2 hours i was getting previous....to be fair i run fine on 6 hours, well after the first 10 mins (feels very tired when i wake up but even on weekends when i get 8 hours i still feel fuked when i wake up!......

[energizer bunny]

Day 11

awake at 0500

Training- lower body hypo day, leg press, ham curls, quad curls, calf raises........cardio, 20 mins HIIT (bag work)

Diet- Macros-Cals 1769- Pro 222- Carbs 127 - Fat 40

Today was the first day i felt cravings for junk food, (my mate was stuffing his face in front of me ) but i kept to my plan,,,so alls good

Cheers!

[Ajc330]

glad to hear you havent caved in, keep it up!

[energizer bunny]

Day 12

awake at 0830

Training- upper body hypo day,incline dbell press,machine flys,cables,lat pull down,machine rows,machine press,dbel side raise,shrugs,tri cables,dbell curls........cardio, 20 mins HIIT (bag work)

Diet- Macros-Cals 1769- Pro 222- Carbs 127 - Fat 40

Had a day off work for my mates mams funeral, so hit the gym in the a.m,,,,,got all my macros and cals in......had 1 sugar free redbull at the funeral and kept away from the buffet.

and i got my first compliment today off a bloke from my mma gym, just said a was looking thinner lol........thatl do me

Cheers!

[energizer bunny]

glad to hear you havent caved in, keep it up!

cheers Aj mate, think ive got it sorted now..no need to cave in anymore.....i have a plan and sticking to it......

[energizer bunny]

Day 13

awake at 0800

Training- Didnt make the gyms today because of the snow.....i did my girlfriends workout DVD a.m and went for a walk p.m

Diet- Macros-Cals 1812- Pro 222- Carbs 133 - Fat 40



Cheers!