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Here we go - natty fatloss

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Ive taken things MUCH to lightly in the past few months.
My BF is outrageous and LBM is not that great at all.

Age: 17
Weight: 209lbs
Height: 6'1
BF: ~30%
LBM: 146lbs

Embarassing

Time to do a real nice lean out.

6-10 weeks depending on how quickly I can accomplish this and on how sick of this diet I get.



Diet is EXACTLY as follows.
6:40am
1 Roxylean
7:20am

1 whole egg
1/2 cup egg white
1 scoop whey isolate
1/2 cup raw oats
1tsp fiber

30g cheddar cheese
2 caps fish oil

10:00am

1 can tuna
2/3 cup veggie

12:30pm
1 Roxylean
1:00pm

115g Chicken breast
1/2 cup brown rice
30g cheddar cheese
2 caps fish oil

-4:00pm (PWO)

1 scoop whey isolate
1/2 scoop myofusion
200g baby carrots

-7:00pm (Dinner)

115g Chicken breast
1/2 cup brown rice

10:00pm

100g cottage cheese 2%
20g natural peanut butter
1 scoop myofusion
1/2 scoop whey isolate
100g sweet potato


Total Cals – 2,391 : protein – 50%(295g), carbs – 21%(128g), fats - 29%(80g)

Meal 4 and 5 are interchangable, depending on workouts.

6:00am
40mins cardio. Brisk jogging around town with my dog.


Evening lifting

Mon- Chest, Tris
Tues- Back, Bis
Wed- Off
Thur- Legs, Abs
Fri- Shoulders, Traps

Each session is about 45-60mins

This schedule may change. Working on my work schedule.

Supps
Roxylean
Fish oils
Creatine
BCAA's
Homemade pre workout (only once in a while)

On week 3, Id like to start Unleashed at 3caps/day for four weeks. Concern, will this do anything given my age? By freeing up bound test, I think it will.

Here we goooo!!!!!!
 
Today meals went very well, with the exception of PWO meal being at 6, not 7. Going 4 hours till 10:00 for my last meal is tough.
Everything else was great!!!

Lifts:
Flatbench
135x8
185x6
200x6
High Cable Crossovers
8x45
6x55
8x55
Decline Bench
8x135
8x185
6x200
Incline Bench
8x115
6x135
4x135

Incline Skull Crushers
8x30
6x50
6x50
Rope pressdowns
8x75
8x85
7x95
Dips
5x0
6x0
5x0
 
Last edited:
Are you doing cardio everyday? You probably could start around 2,800 ed and still see results while preserving muscle mass. You can always lower your calories/add cardio as need. Slower is better when cutting
 
This week im doing cardio Tuesday, wednesday, thursday.

The rest of the time I will be going 3 times a week as well, but probably mon, wed, fri.

Friday, saturday, sunday I am on a Ski trip, so i will have to make due for food with what is on the mountain.

Calculated with fitday.com, My lifestyle calories burned are 2,874.
With the cardio and lifting, its much more though. I may up calories tomorrow because yesterday I started feeling nauseous right at the 3 hour mark since the last meal. So if im a bit late for meals, i feel like i will throw up? Not fun, add 25-50cals to each meal?
 
I'll be dropping by here and there. do it to it, brotha!
 
My 17 year old son is on Unleashed for less than a week now. Too soon to see if it will work for him as a teenager, but its worth a shot. You don't want to be doing juice that young.
Good luck with the program. It looks like your are serious and disciplined, which is what you need.
 
This week im doing cardio Tuesday, wednesday, thursday.

The rest of the time I will be going 3 times a week as well, but probably mon, wed, fri.

Friday, saturday, sunday I am on a Ski trip, so i will have to make due for food with what is on the mountain.

Calculated with fitday.com, My lifestyle calories burned are 2,874.
With the cardio and lifting, its much more though. I may up calories tomorrow because yesterday I started feeling nauseous right at the 3 hour mark since the last meal. So if im a bit late for meals, i feel like i will throw up? Not fun, add 25-50cals to each meal?


I would just bump it to 2,800 cals and adjust your meals proportionately. I noticed you're running a 50/20/30 split so starting that low in caloric intake is not ideal imo. You should be a little hungry and have cravings but to be nautious and starving is not good bro, you'll waste away doing that. Anything more than a couple lbs a week is a bad thing which is why its important to track your progress closely and adjust calories and cardio as necessary. Although if your bf is as high as you say it is, id expect to lose more than a couple lbs a week at first....you sure you're 30%bf?
 
Headholio, I wont be starting unleashed until Jan 16th, so if you could let me know how your son likes it, that would be great!

Gymjunkie, I dont think the nausea was from the low cals, I had the shits later that night so I must have had a bug or something. I used a scale and caliper for BF. Scale said 30%. Caliper only had Chest, beside belly button, and quad for measurements in the instructions, so I went with the scale. I can post pics if you'd like to judge BF that way.
What is the issue with running 50/20/30 on low cal?

Id also like to add, I drink 5-5.7 liters of water per day. Here are the micro's for this diet.

10y107p.png


With my first meal, I take a multi-strain probiotic, guaranteed to 5 billion active cells. I take two.

All meals today have been dead on! no nausea either. I never feel "full". Just not hungry. About two hours after I eat, I begin to feel hungry, the last 15 minutes Im anticipating my next meal quite a bit.

Lifts:
Barbell Rows
8x95
8x125
8x155
Wide-Grip Lat Pull downs
8x130
8x140
6x150
Machine Rows
6x170
6x160
7x160
Hyper-extensions
8x80
8x80
8x80

Incline Dumbbell Curls
8x30
6x35
3x35
Seated Dumbbell Hammer Curls
8x20
6x25
6x25
Seated Concentration Curls
8x20
6x20
7x20

I rest for about 1 minute between sets. No super setting. I do each exercise to completion, then move on to the next exercise.

I have not felt tired during the day with the diet yet. But my lifts seem to be a bit low for me.

My run was a bit short today, only 35 mins. I took a different route and I was back too early. My runs are about 80% running, 20% walking.
My mood is great all day from doing these runs! I feel great!

I would like to get down to no more than 16%BF, then bulk and cut again. 2weeks full bulk, 1week semi bulk, 2weeks full bulk, 6weeks full cut.
Id like to be cutting again by summer.

Thanks to all for subbing,
special thanks to gymjunkie for the help.
 
No problem bro....nothing wrong with 2,400 calories on a 50/20/30 split. The reason I say start higher is so you have somewere to go when you hit a wall, you don't wanna go to low with your calories because you're body will go into panic mode and store fat. Post up pics bro...those scales are not accurate if that's what you used.
 
no way you're 30% bro, 30% is basically obese. If I had to guess I would say in the high teens maybe 20% tops but i'm no expert. 20-25 lbs should get you nice and cut up. But thats gonna take more like 12-16 weeks if done right not 6.
 
Alright, Im prepared to dedicate to that to get the results I want.
Thanks! That actually will make this alot easier than I expected. lose 20-25lbs, much better than lose 35-40lbs. (I guess that was really unrealistic for 6 weeks!)
 
Alright, Im prepared to dedicate to that to get the results I want.
Thanks! That actually will make this alot easier than I expected. lose 20-25lbs, much better than lose 35-40lbs. (I guess that was really unrealistic for 6 weeks!)
that's very unrealistic for six weeks, you really don't wanna lose it that fast, do you really wanna spend time building back that muscle that you would lose? Kinda defeats the purpose right? I would bump your calories up bro, especially since you're natty...Start at least 2,800 with the same split and drop them as needed trust me
 
Yeah I'm thinking somewhere around 20% bf. no way 30%. My neighbor is probably around 30% and can use his belly as a table. Lol
 
Sherk, Thanks bro. and lol

Gymjunkie, alright, I will bump up the calories. This may take a little while to do so I will have to find time next week. Im really stuck to time right now with school, exams are in 2.5 weeks, making it to the gym, homework, and girl friend. Plus I need at least an hour on here everyday. Its all time comsuming. Anyways, this is not a rant on "ooohhh, my life is sooooo hard".
I will let you know when I make the changes and i'll post the new diet.
Thanks for all the help.
 
Sherk, Thanks bro. and lol

Gymjunkie, alright, I will bump up the calories. This may take a little while to do so I will have to find time next week. Im really stuck to time right now with school, exams are in 2.5 weeks, making it to the gym, homework, and girl friend. Plus I need at least an hour on here everyday. Its all time comsuming. Anyways, this is not a rant on "ooohhh, my life is sooooo hard".
I will let you know when I make the changes and i'll post the new diet.
Thanks for all the help.
its simple bro 400 calories at 50/20/30 split= 50g protein, 10g carbs, 10g fat.....boom just at that to your diet that's 6oz chicken breast, 1/4 c of rice, and less than a serving of almonds just to throw and example out, very easy to tweek
 
Alright, thanks.
One thing I am worried about with this diet is all the tuna. Is 1 can/day for 6 days/week for many weeks any worry for high mercury?

I should have mentioned this in the beginning as well. What do you think of Mon-sat strict diet, Sunday a bit loose (not eating shitty food, just keep myself sane)?

Also, Today I am going to try to get both Thursday and Fridays workout in because I leave for my ski trip tomorrow and will have no time for the gym.

I gave myself a rest day on the run today and will run tomorrow morning instead.
 
Alright, thanks.
One thing I am worried about with this diet is all the tuna. Is 1 can/day for 6 days/week for many weeks any worry for high mercury?

I should have mentioned this in the beginning as well. What do you think of Mon-sat strict diet, Sunday a bit loose (not eating shitty food, just keep myself sane)?

Also, Today I am going to try to get both Thursday and Fridays workout in because I leave for my ski trip tomorrow and will have no time for the gym.

I gave myself a rest day on the run today and will run tomorrow morning instead.

Lol that's funny cause my sister sais the same shit to me everytime I diet, be eaten up to 2 a day for a couple months and havnt had issue and I'm eating two a day now
 
Meals yesterday went all good.

Lifts were ok. Legs were dead from running.

Squats
6x275
6x275
6x275
Romanian Dead lift
8x275
6x345
3x365
Calf raises on Smith rack
8x205
8x205
8x205

Weighted Leg raises (cable)
6x10
6x10
6x7.5
Weighted Crunches
8x25
8x25
8x25

Dumbbell Press
8x45
8x50
6x60
Seated Side Laterals
8x20
6x30
6x30
Seated Rear Laterals
8x15
8x15
8x15

Didnt get to Traps (dumbbell shrugs), the gym closed.

My run this morning was quite short, 27mins, for 3 reasons - Partly I wanted to get on here since I wont be able to until Monday. Partly because I only got 5h 30mins sleep last night. Partly because my dog stopped and would not move, unless it was towards home. (my dog is 160lbs, so he is a little hard to persuade to move)

I will be off track from my diet this weekend because of the ski trip, I will eat as healthy as I can. But I'll be drinking too, so it wont be any help towards my goal. But everyone needs some fun once in a while.

Have a great weekend everyone. I'll be back logging on Monday. I'll get some more pics and stats early next week as well as adjust my diet to 2800cal.

Thanks!
 
Sorry ive been lacking on the log so much.

Here are the lifts.

January 9, Monday.

Decline Dumbbell Press
10x35
10x40
10x40
10x45
Flat Dumbbell Press
10x35
10x40
8x40
10x40
Incline Dumbbell Press
10x30
10x35
10x35
10x40
Incline Dumbbell Flys
10x5
10x8
10x12
10x15

Dips
Too hard on the shoulders after chest
Straight Bar Pressdowns
10x65
10x75
10x75
10x85
Skull crushers
10x20
10x20
10x20
10x20


January 10, Tuesday.

Tbar Row
10x120
10x130
10x140
8x150
Wide Grip Lat Pulldown
10x120
10x120
8x120
8x120
Wide Grip Pull-ups (reverse bench)
8x0
8x0
8x0
7x0


Standing Dumbbell Bicep Curl
10x30
5x30
8x25
6x25
Standing Barbell Bicep Curl
8x55
10x50
9x50
7x50
Standing Hammer Curls
10x20
8x20
11x15
7x20



Wednesday Off

Thursday I had to take off because I had my grad photos and had a ton of homework.

January 13, Friday.
Squats
225x10
245x10
Glutes and groin were cramping and felt like they were going to pull, so I stopped here.

Leg Press
225x10
315x10
385x10
455x10
Lying Leg Curl
0x10 (pushing through cramps)
Hammies were cramping so bad I was almost in tears, so I stopped here
Seated Calf Raises
180x10
215x10
250x8
250x8



Decline sit-ups (weighted)
25x10
25x10
25x6
15x5
Cable Ab Curls
40x10
70x10
110x10
130x10

Saturday I had to work 9-5 and it was super snowy, mom wouldnt let me go out more than I had too.


Diet was on all week (Jan.09 - 13)
Friday the 13th, the girlfriend and I went out for dinner. Saturday's meals were terrible because I woke up late for work and had to just throw some food together, and I eat out for 2 meals(not bad food or anything, just not strict diet food. Sunday was also bad, just because... I have no excuse here.

I cooked ALOT of food today for this whole week, so it will be very easy to follow this week, and next.

My schedule is a bit more sound this week, so the gym shouldnt be an issue.
Its very, very icy around town after this snow fall, and more snow is on its way, so i will try to run in the gym on the treadmill, but its boring so im not sure how long that will last.
 
Well, another 8 inches of snow so far, and its heavily coming down. No run, might not be able to make it to the gym depending on if they plow my road. I will shovel the driveway for a workout though. 40m x 20m. Should be a good cardio and weight session :P
 
Well, another 8 inches of snow so far, and its heavily coming down. No run, might not be able to make it to the gym depending on if they plow my road. I will shovel the driveway for a workout though. 40m x 20m. Should be a good cardio and weight session :P

Luckily haven't seen any snow here in central VA.
 
Diet was perfect today. I got a good 4 hours shoveling snow, and scraping 2 1/2 inches of ice off the driveway. Plus I went to the gym for an hour, so a ton of exercise today.

Lifts.
Flat Bench Press
175x6
175x8
185x6
Incline Chest Press Machine
135x8
165x5
155x4
Decline Dumbbell Flies
20x8
25x6
25x6
Low Cable Crossovers
30x8
40x8
50x7

Two-arm Overhead dumbbell extensions
40x8
55x8
60x7
Rope Press Downs
75x8
85x8
95x8
Skull Crushers
40x4
30x5
30x6
 
If I were you I'd do this: ketogenic / atkins diet (no carbs). Forces your body into burning fat. MCT oil can help you get into ketosis very quickly.

While on atkins, do a cycle of clen. 1 wk on, 1 wk off. Or 2 wks on , 2 off. Some debate here as to which is better. I've tried both, and not sure myself. Lots of long duration, low intensity training (fast walking, jogging) on the weeks you're on clen. HIIT training on the off weeks. The off-clen weeks, drink lots of coffee.

Go for a 200-500 calorie deficit. Make sure you get enough protein on your keto/atkins diet. I drink whey with each meal. Meals are: eggs, sausage, meat, bacon... you get the idea.

I've gone from about 20% bf to probably 12 in a month and a half. The toughest part is the no-carbs. All I want is sugar and pasta. Make sure to keep those calories at least neutral or deficit. Working out will be tough. I actually stopped lifting, until this is over, but that is up to you.
 
I appreciate your input mryar, but at 17 years old, im not going to do clen.
What Ive going for me now seems to be doing alright.

Im down to 200.4 lbs
I feel slimmer in the stomach, and I even feel stronger than before.
I dont know how you guys feel about weed. And my next statement is not meant to be controversial.
But when I go to the gym, if I smoke just a little bit, I can pump out some wicked reps. I feel I can get so amped up and I can focus on getting out one more rep.

Ill get some pictures up later.
 
Here my lifts from this week so far.

Tuesday
Flat Bench Press
175x6
175x8
185x6
Incline Chest Press on Smithrack
135x8
165x5
155x4
Decline Dumbbell Press
20x8
25x6
25x6
Low Cable Crossovers
30x8
40x8
50x7

Two-arm Overhead Dumbbell Extensions
40x8
55x8
60x7
Rope Pressdowns
75x8
85x8
95x8
Skull Crushers
40x4
30x5
30x6


Wednesday
Machine Rows
130x8
140x8
160x8
Weighted Wide Grip Pull-ups (reverse bench press)
0x8
0x8
0x8
D-Ring Lat Pulldowns
120x8
140x8
160x6

Standing EZ-bar Curls
70x8
75x8
75x5
Single Arm Seated Preacher Curls
20x8
25x8
30x8
Standing Cable Curls
80x8
100x8
120x5

Friday
Leg Extensions
120x8
130x8
140x8
Dumbbell Lunges
25x8
325x8
40x8
Romanian Deadlifts (no straps)
225x8
245x8
255x6
Calf Press on Leg Press
225x10
315x10
405x10

Vertical Leg Raises
0x8
0x8
0x8
Ab Machine
35x8
45x6
40x6


Pics are attached
Flexed are from Wednesday after Back/Bicep workout.
Unflexed are from Friday night.
 
I appreciate your input mryar, but at 17 years old, im not going to do clen.
What Ive going for me now seems to be doing alright.

Im down to 200.4 lbs
I feel slimmer in the stomach, and I even feel stronger than before.
I dont know how you guys feel about weed. And my next statement is not meant to be controversial.
But when I go to the gym, if I smoke just a little bit, I can pump out some wicked reps. I feel I can get so amped up and I can focus on getting out one more rep.

Ill get some pictures up later.

Weed will supress your t levels!
 
Ripp, I have heard that a lot as well.
Lets attempt to set it straight. haha, like that will ever happen.









Marijuana and Testosterone (Marijuana and Bodybuilding - IllPumpYouUp.com)

A brief report concerning the appearance in gynecomastia in three male pot smokers published in 1972 sparked a number of subsequent studies that examined the relationship between marijuana use and testosterone levels. Gynecomastia, or "male breasts," however, is not a common side effect encountered with marijuana use.

Instead, the condition is usually the result of an imbalance between testosterone and estrogen in men, with something causing an increase in the latter. Since marijuana has no estrogenic activity, it isn't likely to cause this condition.

Even so, animal studies clearly point to an inhibitory effect of marijuana on both testosterone and luteinizing hormone (LH) production. LH is the pituitary hormone that governs endogenous testosterone synthesis in men. When it comes to humans, though, things are far less clear.

Most studies that have examined human marijuana use haven't shown any significant effect on testosterone levels in normal men. A 1983 study, however, did find depressed testosterone levels after subjects smoked just one joint, with the effect lasting 24 hours. A 1984 study found that pot not only inhibited testosterone but also lowered prolactin, thyroid and growth hormone. It did that by altering the expression of brain substances that govern hormone release.

Nevertheless, a 1989 study gave 17 male volunteers both high and low doses of THC and then tested their hormonal responses. The results showed no hormonal or immune parameters affected by either a high or low dose of THC. Notably, both testosterone and cortisol were examined, indicating that pot doesn't produce catabolic effects in muscle through increased cortisol release.

Based on the majority of studies that have looked at the effects of pot on testosterone levels, it appears that the drug has little or no effect on this hormone in humans. One study that examined Jamaican pot smokers, however, did find a significant decrease in active thyroid hormone in the blood, although the men showed no apparent thyroid dysfunction. Significantly, the men also showed normal testosterone levels despite smoking an average of seven to eight joints a day.










Myth: Marijuana Causes Sterility and Lowers Testosterone (NORML's Marijuana Health Mythology)

Government experts concede that pot has no permanent effect on the male or female reproductive systems.1 A few studies have suggested that heavy marijuana use may have a reversible, suppressive effect on male testicular function.2 A recent study by Dr. Robert Block has refuted earlier research suggesting that pot lowers testosterone or other sex hormones in men or women.3 In contrast, heavy alcohol drinking is known to lower testosterone levels and cause impotence. A couple of lab studies indicated that very heavy marijuana smoking might lower sperm counts. However, surveys of chronic smokers have turned up no indication of infertility or other abnormalities.

Less is known about the effects of cannabis on human females. Some animal studies suggest that pot might temporarily lower fertility or increase the risk of fetal loss, but this evidence is of dubious relevance to humans.4 One human study suggested that pot may mildly disrupt ovulation. It is possible that adolescents are peculiarly vulnerable to hormonal disruptions from pot. However, not a single case of impaired fertility has ever been observed in humans of either sex.

Footnotes

1. Dr. Christine Hartel, loc. cit.

2. NATIONAL ACADEMY OF SCIENCES Report, pp. 94-9.

3. Dr. Robert Block in Drug and Alcohol Dependence 28: 121-8 (1991).

4. NATIONAL ACADEMY OF SCIENCES Report, p. 97-8.










THC and T (Anabolic Research: Marijuana and Bodybuilding: The Scope on Dope)
The best place to start is with one of the most talked about effects of marijuana— its supposed ability to suppress testosterone. Since testosterone is one of our primary anabolic hormones, suppression of its levels would obviously be an unwelcome effect when it comes to building muscle. We men like testosterone and tend to look for ways to increase levels, not suppress them. If weed is really a hormone killer, it would certainly stand to reason it could kill your gains as well. So where exactly does the research stand in this regard? Is weed really tantamount to smoked castration? There are three studies I want to highlight and I think they do a good job of tying things together.
The first study was conducted in the mid-1980s and involved four healthy male subjects (non-smokers) who were given different amounts of marijuana (one or two joints with 2.8 percent THC) to smoke on two separate days, after which point its effects on hormone profiles (prolactin, FSH, LH, cortisol, testosterone, free testosterone and growth hormone) were measured.1 The effects of this study were fairly clear. In these four cases, marijuana smoking caused a significant drop in LH and a slight, but not significant, drop in FSH, prolactin and free and total testosterone (they remained within normal ranges). GH and cortisol were elevated slightly. These results would lead one to believe that marijuana is a bad thing to do when it comes to testosterone and might not be the best for bodybuilding. However, we must remember that this study involves subjects who don’t regularly smoke marijuana. In our case we want to know what regular smoking will do to you, not just smoking a joint one night at a party, as it would take regular use to interfere with your daily progress.
Our next study shows the effects of regular use. It involved 25 healthy regular male marijuana smokers, whom were all students at the sponsoring university.2 All of the subjects smoked marijuana at least once per week, with an average of approximately 5.1 joints per week each. The researchers here took blood samples from these smokers and compared their hormone profiles to those from a group of 13 similarly-aged, non-smoking control subjects. The marijuana smokers were shown to have levels of plasma testosterone that were normal for their ages and the exact measures weren’t significantly different from the control group. No differences could be observed. The study shows us that the effects marijuana has on hormone levels seem to weaken with regular use. While the occasional user notices some discernable changes in hormone levels, these changes don’t seem to be found in regular users.
Lastly, there was another good study published in 1991 that lets us look at the effects of regular marijuana smoking on hormone production.3 The study has the largest population of participants, with 149 people (93 men and 56 women). The mean age was 23.5 years. The various subjects were stratified into groups depending on their level of marijuana smoking (frequent, moderate, infrequent). About half the subjects smoked no marijuana and served as the control group. When all of the blood work was compared, even chronic marijuana use was shown to have no significant effect on hormone concentrations, in either men or women, when compared to those of non-smoking controls. The bottom line, at least given the research we’ve seen so far, suggests that a single smoking episode might slightly lower certain hormone levels (and may raise others), but that these effects seems to diminish with any type of regular use, such that regular smoking probably doesn’t cause a real and lasting suppression of serum testosterone. If there’s any weak suppression there, it isn’t strong enough to show up with any statistical significance in these studies.





There are just a few articles I've found on the topic.
I agree that it is very controversial and very hard to prove, especially since every study has bias one way or another, every test subject has a multitude of unknown variables and so on and so on..
 
I'm not going to divulge in the THC debate, lol, BUT I will say good job man. Looks like you are making progress and gaining strength, too. Keep up the good work!
 
Haha, I dont want to get into that debate either. Its a long and complicated process. All I will say is it gives me great workouts. Whether it effects Test at all, mine is high right now as is, so Im not too worried about a little decrease if it happens. Maybe if I were 30 and my test is getting fragile, but I dont plan on smoking weed as a 30 year old.
Thanks freakshow!
 
Meals have not been on at all the last couple days, ill admit.

My workouts got behind last week so I had to do a double workout today. Last Fridays lifts and Mondays lifts all today.
It looked like this..

Monday(Fridays lifts)

Upright Barbell Rows
65x8
75x8
85x8
Seated Dumbbell Presses
45x10
50x8
55x8
Arnold Presses
30x8
35x7
35x7

Dumbbell Shrugs (with straps)(100s are the biggest dumbbells at my gym)
100x8
100x10
100x10




Mondays lifts
Flat Bench Dumbbell Presses
45x10
50x10
50x8
45x7
Incline Bench Press
115x8
105x10
105x10
105x8
Decline Bench Press (on smithrack)
95x10
100x10
100x10
115x10
Pec Deck Machine
105x10
125x8
115x10
115x10

Close grip Bench
95x6
Shoulder couldnt take it..
Dumbbell Triceps Kickbacks
20x10
20x10
20x10
20x10
Rope Press Downs
70x10
70x10
70x7
70x9

Im in my exam week for school, so meals are going to be the hardest.
 
So this Tuesday I got a wicked cold.
Still fighting through it but eating has been a challenge. I find im rarely hungry, but when I do eat I eat clean.
The worst Ive had is a bowl of Honey nut Cheerios for breakfast one day.

Lifts have been off a bit this week as well. With my weird schedule for exams and work this week, its tough to stay set in my routine.
All in all, I just got my Tuesday workout in yesterday (thursday) and I didnt get my Thursday or Friday workout in today.
Im going to skip my Thursday legs and try for my Friday Shoulders tomorrow.



Lifts for Yesterday (Tuesdays workout) were:

Hyper Extensions
90x10
90x10
90x10
90x10
Wide Grip Machine Rows
110x10
100x10
100x10
100x10
Wide Grip Lat Pulldowns
100x10
100x10
100x10
100x10


Seated Alternating Dumbbell Curls
25x10
25x10
25x10
25x10
Incline Dumbbell Curls
12x10
15x10
15x10
15x10
Standing Dumbbell Curls
25x10
25x10
25x10
25x10
 
Ive taken things MUCH to lightly in the past few months.
My BF is outrageous and LBM is not that great at all.

Age: 17
Weight: 209lbs
Height: 6'1
BF: ~30%
LBM: 146lbs

Embarassing

Time to do a real nice lean out.

6-10 weeks depending on how quickly I can accomplish this and on how sick of this diet I get.



Diet is EXACTLY as follows.
6:40am
1 Roxylean
7:20am

1 whole egg
1/2 cup egg white
1 scoop whey isolate
1/2 cup raw oats
1tsp fiber

30g cheddar cheese
2 caps fish oil

10:00am

1 can tuna
2/3 cup veggie

12:30pm
1 Roxylean
1:00pm

115g Chicken breast
1/2 cup brown rice
30g cheddar cheese
2 caps fish oil

-4:00pm (PWO)

1 scoop whey isolate
1/2 scoop myofusion
200g baby carrots

-7:00pm (Dinner)

115g Chicken breast
1/2 cup brown rice

10:00pm

100g cottage cheese 2%
20g natural peanut butter
1 scoop myofusion
1/2 scoop whey isolate
100g sweet potato


Total Cals – 2,391 : protein – 50%(295g), carbs – 21%(128g), fats - 29%(80g)

Meal 4 and 5 are interchangable, depending on workouts.

6:00am
40mins cardio. Brisk jogging around town with my dog.


Evening lifting

Mon- Chest, Tris
Tues- Back, Bis
Wed- Off
Thur- Legs, Abs
Fri- Shoulders, Traps

Each session is about 45-60mins

This schedule may change. Working on my work schedule.

Supps
Roxylean
Fish oils
Creatine
BCAA's
Homemade pre workout (only once in a while)

On week 3, Id like to start Unleashed at 3caps/day for four weeks. Concern, will this do anything given my age? By freeing up bound test, I think it will.

Here we goooo!!!!!!

:stilleto:Tired of your diet get a new one filled with delicious foods that are good for you check out this facebook fanpage The Diet Solution Program 2012.
 
Started gung-ho on the diet again this week.
Also threw in ECA (green tea extract for A replacement)

Lifts looked like..

Sunday (Fridays workout + abs and a little legs)

Upright Dumbbell Rows
20x10
30x10
40x10
40x10
Standing Dumbbell Side Lateral Raises
15x10
20x10
25x10 (pinched a nerve or something on 8th rep here. Suffered the whole rest of the workout)
15x10
Seated Dumbbell Presses
40x10
40x10
40x10
40x8

Barbell Shrugs (no straps)
225x10
225x10
225x10
225x10

Leg Presses
385x10
435x10
435x10
455x10

Decline sit-ups with plate
10x10
10x10
10x8
5x10
Ab machine
35x10
35x10
35x10
35x10

Mondays lifts are..

Incline Bench
135x8
185x6
175x6
Flat Bench
175x5
165x5
155x8
Decline Bench
155x8
165x5
165x6
High Cable Crossovers
40x8
50x8
60x8

Incline Skull crushers
40x8
50x8
60x6
Rope press downs
80x8
90x8
100x7
Weighted Dips
0x6
0x6
0x4
 
Meals were good today. Im beginning to just estimate my servings.
I can tell how much I need now, just from repetition.

Lifts today were:

Barbell Rows
115x10
165x8
185x7
Wide-Grip Lat Pull downs
120x8
140x8
150x6
Machine Rows
140x8
150x8
160x8
Hyper Extensions
90x8
90x8
90x8

Incline Dumbbell curls
25x8
30x8
35x5
Seated Hammer curls
30x6
25x8
25x8
Single arm Seated Dumbbell Isolation Curls
20x8
25x7
25x7
 
Lookin good bro. How much bodyfat have you lost so far (pounds and percentage)?
 
Percentage BF lost im not sure. Im in the long process of moving, and I already packed my caliper for some reason :S
Pounds though, Im down to 197.4lbs as of this morning.
This is the best I have felt in a long time.
I am still gaining strength so my BF% has to dropped at least 1 or 2 percent.

I got wheytobuildmuscle a couple weeks back. I forgot to mention it. I use it in the morning and post workout (replacing my other shakes).
I also added 1500mg vitamin C post workout last week.


Here are last nights lifts:

Squats
225x8
255x8
275x6
Romanian Deadlifts (no straps)
285x8
295x8
295x5
Seated Calf raises
135x8
180x8
225x6

Lying Leg raises
0x10
0x10
0x10
Crunches
0x10
0x10
0x10

I tried decline sit-up and twist. But i just did decline sit-ups on sunday, so I couldnt even get 4 reps out..
 
Lifts tonight:

Arnold Presses
30x8
35x8
40x8
Seated Side Laterals
20x8
25x8
25x8
Seated Rear Laterals
15x8
15x8
15x8
Seated Front Raises
25x8
25x8
25x8

Dumbbell Shrugs (straps)(hold for 10 counts on last reps)
100x10
100x10
100x10
 
From Friday morning to Monday morning, I gained 7 lbs!
I think its mostly because of my lack of fibrous food on the weekend.
Diet was on point Monday and Tuesday. Im trying a fast with just ECGT today.
All I had so far is a Better Protein Bar 25mins after my first ECGT because my stomach groans and hurts if I dont eat after it. (only first thing in the morning)

Lifts from monday are:

Decline Dumbbell Presses
40x10
50x10
55x10
55x8
Flat Dumbbell Presses
40x9
40x10
10x10
40x10
Incline Dumbbell Presses
40x10
45x10
45x10
45x10
Incline Dumbbell Flys
20x10
20x10
20x10
25x10

Dips
0x8
0x8
0x8
0x7
Straight Bar Press Downs
80x10
80x10
80x10
80x10
Skull Crushers
30x6
20x9
20x10
20x10


And From Tuesday (This was all super sets. Like; Rows and Curls, Pull Downs and EZ-bar, Pull ups and Hammer curls)
Machine Rows
120x10
140x10
140x8
130x10
Wide Grip Lat Pull Downs
110x10
110x10
110x10
110x10
Wide Grip Pull ups
0x4
0x3
0x3
0x3

Standing Dumbbell Curls
35x10
35x8
25x10
25x9
Wide Grip EZ-Bar Curls
65x6
55x10
55x10
55x9
Standing Dumbbell Hammer Curls
25x8
25x6
25x10
25x8

As you can see with my lifts, my recovery time between sets needs work. If I don't leave long enough in between, I can only pump out about 60-70% of the weight I can do if I leave an extra minute or two.

^^^^How can I work on this???

Also, I capped all my E and C. 200mg C and 16mg E per size '0' cap. So much better, instead of 3 tiny little pressed powder tabs that are disgusting if they get stuck in your mouth.

150 E 8mg tabs $20
100 C 200mg tabs $6
250 gel caps $9
200 GT 300mg $20
Not too bad.
 
Wow. havent posted in a while. I wont post all my lifts, but they are slowly increasing.
I feel bigger in the muscles, smaller in the waist.
I just got measured for a tux for grad. 8 inch drop, i was decently happy about that actually. 44chest, 36waist.

I want to jump on some good sups pretty quick here.
I was thinking this:
1-7 Anabeta - 5caps/day
1-4 Endosurge - 6caps/day
1-4 Erase - 3caps/day
1-4 Armor-v - 6caps/day

What do you think?
Reminder, im 17years old.
 
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