New Diet for 2015

**Panzerfaust** · 03-04-2015, 11:10 AM

Week 6 - Day 3

45m AM Cardio

We will see about this weekend RC, I feel and want to think I am looking leaner but the scale will tell the story Friday

**RaginCajun** · 03-04-2015, 01:12 PM

Originally Posted by Panzerfaust

Week 6 - Day 3 45m AM Cardio We will see about this weekend RC, I feel and want to think I am looking leaner but the scale will tell the story Friday

Gaining muscle and losing fat is hard to tell at first so while the scale might say one thing, the mirror could tell another.

Glad to see you are consistent with this log!

**Panzerfaust** · 03-04-2015, 01:36 PM

Originally Posted by RaginCajun

Gaining muscle and losing fat is hard to tell at first so while the scale might say one thing, the mirror could tell another.

Glad to see you are consistent with this log!

For sure but we should also be seeing some consistent drops on the scale as well. Keeping this log is to get help along the way

**Panzerfaust** · 03-05-2015, 11:31 AM

Week 6 - Day 4

Inclement weather galore...got out way late but I got out...

Shoulders

Seated DB Side Raises
Seated DB Presses
Seated DB Front raises

Warmed up after those...

One arm DB side raises
DB Side raises
BB Upright rows
Rear Delt Cable Pulls
Leg Raises for lower abs
15m cardio

Was late so only did 15 minutes, will try to go back and do the rest later.

**Panzerfaust** · 03-06-2015, 10:52 AM

Week 6 - Day 5

Woke up, pissed and was 257.0 on the dot...so whatever the **** at this point...

Biceps/Triceps/Abs/30m Cardio

After training was 256...

Again, at this point who gives a flying ****...I am going to have a cheat meal tomorrow after Legs. I'll keep training and keep the diet where it is...I guess I should just jump on some drugs..that seems to be the answer to everything these days so **** it..maybe start some Clen

I never liked cardio after training, always split them into two separate times. AM Cardio/PM Training but i'm not a young buck with a shit job and little worries about work, responsibilities so **** doing two a days ever again.

I can see/feel results so that will have to do for now I guess.

**RaginCajun** · 03-06-2015, 11:08 AM

don't get discouraged.

i bet you will feel better and look leaner after your cheat day.

and as much as you hate it, two a days might have to happen!

or, you need to extend your cardio, maybe just a walk in the evenings.

looked back through this thread and did not see an estimated bodyfat?

what is the mirror telling you?

are you getting stronger?

**Panzerfaust** · 03-06-2015, 11:21 AM

I hear you..this shit isn't easy as is...but the scale is telling me that something isn't right. Not enough cardio I bet...sad but true. I'm going to have a cheat tomorrow....then this next week keep the diet the same yet do an extra 30-45m cardio and see what happens.

Sure, I feel a bit stronger and my shoulders and legs are feeling tighter....for sure I can tell there is a difference between being 25 and 35yrs old...nowhere near the same as it use to be, weight doesn't want to come off and it's a battle.

Thanks RC, I appreciate you stopping by...this board use to have tons of people in and out supporting because positivity and constructive criticism are crucial.

I am discouraged no doubt about it, but let's fight on and see what we can do.

**RaginCajun** · 03-06-2015, 11:45 AM

Originally Posted by Panzerfaust

I hear you..this shit isn't easy as is...but the scale is telling me that something isn't right. Not enough cardio I bet...sad but true. I'm going to have a cheat tomorrow....then this next week keep the diet the same yet do an extra 30-45m cardio and see what happens.

Sure, I feel a bit stronger and my shoulders and legs are feeling tighter....for sure I can tell there is a difference between being 25 and 35yrs old...nowhere near the same as it use to be, weight doesn't want to come off and it's a battle.

Thanks RC, I appreciate you stopping by...this board use to have tons of people in and out supporting because positivity and constructive criticism are crucial.

I am discouraged no doubt about it, but let's fight on and see what we can do.

i hear ya about the 25 to 35! i am 33 so i am in the same boat!

have you had your hormones tested? i know i need mine done.

**Panzerfaust** · 03-06-2015, 12:01 PM

Originally Posted by RaginCajun

i hear ya about the 25 to 35! i am 33 so i am in the same boat!

have you had your hormones tested? i know i need mine done.

I went twice in the past to get my Test checked, was too lazy to go back for the second trip...they require you go in twice at $50 a pop so I never went back..I know that has been in my head for years. I could have easily ****ed myself up with the two cycles I ran in the past...maybe I will go get it checked.

**Panzerfaust** · 03-07-2015, 01:19 PM

Week 6 - Day 6

Legs

Jesus Christ this gym is ridiculously packed...two cünts decided to plop down at the hack squat and live there, I hope they ****ing die. Anyway...I digress....

Standard warmup movements

Leg Extensions
Hamstring Extensions
Triceps
Calve Raises
Flys (trying to wait on squat or press to open up)..
30m Cardio (cünts...so I moved to cardio)
After cardio the cüntss had finally moved onto adduction machine
Hack Squat x 2 (Got as many reps in as I could, I was ready to leave but wanted to hit it so I did)

**Panzerfaust** · 03-09-2015, 10:39 AM

Week 7 Day 1

Had a good weekend, legs on Saturday of course...had one meal then ran around doing things then ordered up some Pizza. Yeah, it was destroyed and was great! Sunday, again had a meal and ran out for some appointments I had which were half a day so no meals for 6hrs or so...went by a party...had some food there (Persian Food) and two slices of pizza left over later on.

Slow start to the morning for sure but so far so good, feel a bit energized and ready to tackle this week. I am going to double up on cardio this week to see what that brings, diet will remain the same.

Back Day

Warmed up
Pulldowns x 4
Bentover BB Rows x 4
One Arm DB Rows x 4
Lat Pull Downs x 4
Lower Back Extensions x 4
Rows x 2
Cardio 30m

Got some straps and that helped tremendously today on the rowing movements, felt I got some good work in on those today. 30 min cardio after workout and was sweating like a pig...

I am going to go back and get some cardio in this afternoon...I will update later...no plans of another cheat soon as far as I know. it was good but I needed to recharge and I hope it has worked.

**RaginCajun** · 03-09-2015, 10:46 AM

glad to hear you are energized! you prob needed the carb load.

everyone is slow this morning, lost that precious hour of sleep!

**Panzerfaust** · 03-09-2015, 07:48 PM

40 min extra cardio this PM, so 1hr10min of cardio done today...woo!

**RaginCajun** · 03-09-2015, 07:57 PM

Originally Posted by panzerfaust

40 min extra cardio this pm, so 1hr10min of cardio done today...woo!

bam!!!!

**Panzerfaust** · 03-10-2015, 11:59 AM

Week 7 Day 2

Chest Day

Started off with

Cable Flys...these just make my workout much better it seems if I start here. Just enough to get stretched out
Incline Press
Decline Press
Cable Flys (no warmup) and did multiple variations
Dips
30m Cardio

I felt stronger today on chest than I have this entire 7 weeks so that felt good and obviously felt like I worked harder than usual.

Will go back tonight for extra cardio again and post.

**Panzerfaust** · 03-10-2015, 11:00 PM

Extra 40m cardio done again tonight..Feeling like its kicking in..Feeling good

So another 1hr10m of cardio done today

**RaginCajun** · 03-11-2015, 07:34 AM

Originally Posted by Panzerfaust

Extra 40m cardio done again tonight..Feeling like its kicking in..Feeling good

So another 1hr10m of cardio done today

that's what i'm talking about!

BAM!

**Panzerfaust** · 03-11-2015, 09:17 AM

Week 7 Day 3

Active Rest Day as usual

40m AM Cardio....was going for 50+ minutes but interruptions by phone and text ****ed me up and my blood sugar was ****ed, needed to stop and come home to eat. Will go back tonight for a second round....

**Panzerfaust** · 03-11-2015, 09:07 PM

Extra 40m cardio tonight...again sweated like a pig.

1hr20m cardio done today on this very active rest day.

**Panzerfaust** · 03-12-2015, 12:41 PM

Week 7 Day 4

Not a good day at all, woken up straight out of bed to business issues that I was stuck on until around Noon, got pissed and tried to go get some time in at the gym, while there still being ****ed with via email etc. Ugh!

Shoulders

I was able to do the following

Side Lateral Raises
Shoulder Presses
Rear Delt Cable pulls
Shrugs
20m Cardio

I was not going to do any extra cardio tonight as I have things to do but goddamn, I will have to try to squeeze it in somehow.

**Panzerfaust** · 03-13-2015, 04:53 PM

Week 7 Day 5

Biceps/Triceps/Abs/30m Cardio

Did not get any extra cardio in last night, was way too late and needed to get that last meal in. No extra cardio tonight either. Legs tomorrow

**Panzerfaust** · 03-14-2015, 09:08 AM

Week 7 Day 6

Boom! Busted ass this week with the extra cardio...it paid off big time

254.4lbs this morning...down from 257.0

Off to do legs...good feeling to say the least. Cheat meals are good...it helped me a ton.

Legs done...pretty good day...

Leg Extensions
Hamstring Extensions
Hack Squat
Calve Raises
Shoulder Side Raises (wanted to do some extra, felt good so why not)
Hip Abduction and Adduction
15m Cardio

Was thinking I might just treat myself to some hot wings tonight...hmm! Felling good..

**Panzerfaust** · 03-16-2015, 11:57 AM

Week 8 Day 1

Back Day

tried to stay on upper back this week.

Pulldowns
Lower Back Extensions
Rows
One Arm DB Rows
Reverse Fly for upper middle back
Hammer Machine Rows (Nice finish)
30m Cardio

Will go back and do extra cardio tonight..will eidt and report once that is done.

**EDIT**

40m extra Cardio done this evening....

**RaginCajun** · 03-16-2015, 01:20 PM

glad to see the scale is moving!

sometimes it takes me a while to see weight drop off.

glad to see that you are busting ass still and sticking with it, consistency is the key!

**Panzerfaust** · 03-16-2015, 09:47 PM

Originally Posted by RaginCajun

glad to see the scale is moving!

sometimes it takes me a while to see weight drop off.

glad to see that you are busting ass still and sticking with it, consistency is the key!

Thanks, let's keep this rolling...

**Panzerfaust** · 03-17-2015, 09:06 AM

Week 8 Day 2

Chest/Abs/Cardio

DB Presses today..surprisingly strength is going up which is a good sign of getting in better shape and getting some muscle back. ha

Light Cable Flys to warmup
Flat DB Press
Incline DB Press
Decline Press (Hammer Machine)
Cable Flys (working sets)
Abs
30m Cardio

Will go back tonight and get more cardio in..to be continued

**EDIT**

40m cardio done this PM..another 1hr10m of cardio today. Woo!

**Panzerfaust** · 03-18-2015, 09:29 AM

Week 8 Day 3

45m AM Cardio

**BulldogMatt** · 03-19-2015, 02:58 AM

Hey man!!
Having read through your log gave me that extra tick for motivation! Well done mate!!!
One thing if you don't mind me interfering:

Having seen how much you are training on what amounts of calories I would defo do calipers and skin fold measures, because I believe you are gaining back muscle due to muscle memory. Also what really helped me was optimising the cycles, so I start reverse diet when I reach my BMR. With the amount I train, it is usually 7 weeks only. I also have a break every 12 weeks. Hope this helps, keep it up bro!

**Panzerfaust** · 03-19-2015, 09:28 AM

Week 8 Day 4

Shoulders/Cardio

Got to the gym this morning, maybe 10-15 minutes in, got a business call..rushed home...that sucked but I knew that day would come eventually. Alas, here I am going straight back to the gym to finish off, will go back for another PM cardio session tonight as well.

*EDIT*

Shoulders and Cardio complete..went back and got right to it and kept a fast pace

Shoulder press
Front DB Raises
Seated Reverse DB Flys
Standing Side DB Lateral Raises
Reverse Cable Pulls for Rear Delt
Front Raises with BB
DB Shrugs
30m Cardio

**Wintermaul** · 03-20-2015, 04:00 AM

Originally Posted by Panzerfaust

Week 7 Day 6

Boom! Busted ass this week with the extra cardio...it paid off big time

254.4lbs this morning...down from 257.0

Off to do legs...good feeling to say the least. Cheat meals are good...it helped me a ton.

Legs done...pretty good day...

Leg Extensions
Hamstring Extensions
Hack Squat
Calve Raises
Shoulder Side Raises (wanted to do some extra, felt good so why not)
Hip Abduction and Adduction
15m Cardio

Was thinking I might just treat myself to some hot wings tonight...hmm! Felling good..

Do you think the cheat meals boosted your metabolism again or is it the extra cardio that did it?

**Panzerfaust** · 03-20-2015, 04:22 PM

Week 8 Day 5

Early workout, crazy work schedule so up at 5AM, trained and headed out..no time to update this morning.

Biceps/Triceps/Abs/Cardio

I am tired today..wooo...actually kind of worn down. Did 30m extra cardio last night, I shoot for 40 but it was hitting me hard so it is what it is.

No extra cardio this evening...legs tomorrow

**Panzerfaust** · 03-20-2015, 04:23 PM

Originally Posted by Wintermaul

Do you think the cheat meals boosted your metabolism again or is it the extra cardio that did it?

Probably a little of both, was struggling during week 6, mentally mostly...the cheat just let me take a break so to speak. Went into week 7 feeling good and started added extra cardio. Tomorrow is the end of week 8 and we will see how it goes.

**BulldogMatt** · 03-21-2015, 04:08 AM

Cheat meal usually helps stimulate leptin production which in turn mitigate or holds back the down regulation of metabolism.

**Panzerfaust** · 03-22-2015, 11:02 PM

Week 8 Day 6

Late entry...woke up and weighed in Saturday at 254.0lbs...so maybe .5 lb lost? It's most likely no accurate but anyway...

Legs/20m Cardio

I had a cheat meal last night and tonight was out in town late and had to get something and ****, nothing good available. Ate a burger...**** it...back on it tomorrow..got like 3 meals in today...

**Panzerfaust** · 03-23-2015, 10:15 AM

Week 9 Day 1

Woke up with a vengeance...

Back Day, All Compound Movement Day..time to up the intensity and break away from 254

Warmed Up Lower Back with Extensions
Bent Over BB Rows
T-Bar Row
One Arm DB Row
Shrugs
30m Cardio

Grabbed the 100lb peanuts today for DB rows, oh yeah! Woo! Woo!

Will do another cardio session tonight. I've been getting compliments from people so I am happy..onward we go.

**RaginCajun** · 03-23-2015, 11:08 AM

BAM!!!!!!!

'ain't nutin but a peanut!'

**Panzerfaust** · 03-24-2015, 11:42 AM

Week 9 Day 2

No extra cardio last night, had family in and was their last night in so went out on the town. Happy to report I had water and nothing to eat, came home and downed a Casein Shake/Flax and went to bed.

Chest/30m Cardio

DB Press (Flat, Incline), Flat and Incline DB Flys, Cable Flys (not feeling the DB's), Abs (leg raises, crunches). 30 m cardio

Will be getting that extra cardio in tonight

*EDIT*

40m Cardio done this PM....

**RaginCajun** · 03-24-2015, 02:38 PM

keep on truckin'!

**Panzerfaust** · 03-25-2015, 07:35 AM

Week 9 Day 3

45m AM Cardio down this morning

**Panzerfaust** · 03-26-2015, 10:45 AM

Week 9 Day 4

Shoulders/Cardio

DB Shoulder Press
Seated DB Rear Flys
Standing Single Arm DB Side Raises
Standing DB Side Raises
Reverse Cable Flys
BB Lateral Raises

Felt like that was enough for today, was late to the gym today but all in all pretty good.

30m cardio

Will go back tonight for another 40-45m cardio

*EDIT*

Absolutely worn out today, but still went back..put in 35m cardio