Starting a log, training like a madman to work out my anger!

[NoFatChicks91]

Thank you sir >

Dude I took your advice in the hiit I'm getting lean as fuck!

Sent from my SPH-L710 using EliteFitness

 

[Buildingup24]

Thank you sir >

Dude I took your advice in the hiit I'm getting lean as fuck!

Sent from my SPH-L710 using EliteFitness

It makes you more athletic.
My thinking is that anyone can go on a stairclimber for 1 hour; they look like marathon runners.

U wanna look like a sprinter/cornerback.ill link u the article for benching later this morning after Mother's Day breakfast

 

[Buildingup24]

http://www.t-nation.com/free_online_article/sports_body_training_performance/dave_tates_sixweek_bench_press_cure

 

[NoFatChicks91]

Thanks man ill check it out

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[NoFatChicks91]

Fucked shit up today, Idk how I did all this on 150g total carbs for the day lol

Pullups: 6/4/4/4
Dip Machine: 240 x 4 / 230 x 4 / 230 x 4 / 225 x 4
Barbell Curl: 105 x 4 / 100 x 4 / 95 x 4 / 90 x 4

Giant Set - 4 sets (12-15 reps)
Close Grip Bench Press: 95 x 15/ 95 x 12 / 95 x 12 / 95 x 12
Overhead Dumbbell Extension: 50 x 12 / 50 x 12 / 45 x 12 / 45 x 12
Skullcrusher: 50 x 12 / 50 x 12 / 50 x 12 / 50 x 12
Bench Dips 12 / 12 / 12 / 12

Giant Set - 4 sets (12-15 reps)
EZ Bar Curl: 65 x 12 / 65 x 12 / 60 x 12 / 55 x 12
Incline Dumbbell Curl: 17.5 x 12 / 15 x 12 / 15 x 12 / 15 x 12
Hammer Curl: 25 x 12 / 22.5 x 12 / 20 x 12 / 20 x 12
Spider Curl: 40 x 12 / 35 x 12 / 35 x 12 / 35 x 12

Superset
Tricep Rope Extension: 27.5 x 12 / 25 x 12 / 22.5 x 12 / 20 x 12
Tricep Extension: 52.5 x 12 / 47.5 x 12 / 45 x 12 / 42.5 x 12

HIIT - 10 rounds as fast as you can
20 kettlebell swings 50 lb kettlebell (200 total)
15 burpees (150 total)

abs

 

[NoFatChicks91]

5 Min stairstepper warmup

HIIT - 20 sets 200 squats total
Squats 135 lb 10 reps. No more than 20 seconds rest between sets.

Front Squats: 135 x 5 / 165 x 3 / 170 x 3 / 170 x 3 / 170 x 3 / 170 x 3 / 165 x 3 / 165 x 3
Stiff Leg Deadlift: 245 x 10 / 255 x 8 / 245 x 8 / 245 x 8 / 245 x 8
Barbell Lunge: 70 x 20 / 70 x 20 / 70 x 20 / 70 x 20

HIIT - 15 rounds
Sled pushes 180 lb, roughly 40-50 feet. 15-30 second rest between rounds

Seated Leg Curl: 140 x 8 / 130 x8 / 130 x 8 / 130 x 8
Leg Curl: 90 x 8 / 90 x 8 / 85 x 8 / 80 x 10

4 Sets seated calf raises
Forearms and abs

 

[Buildingup24]

Sled pushes give u an ass like Kim Kardashian.

 

[Buildingup24]

But firmer. No homo?

 

[NoFatChicks91]

No home taken Lmfao

They really do holy fuck I'm sore

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[NoFatChicks91]

Refined diet once again.

Breakfast Meal 1 490 calories
12 egg whites 42g protein / around 170-180 cals
1/2 Cup oatmeal 27g carbs / 150 calories / 1g sugar
1 and 1/2 tbsp. natural peanut butter 135 calories/ 5 g carb/ 1.5g sugar
1 tbsp. pb2 2.5 carbs / 22 calories
1/2 Cup almond milk 15 calories

Meal 2 180 calories
Tuna - 40g protein

Preworkout Meal 3 500 calories
Tuna 40g protein / 180 calories
1/2 Cup oatmeal 27g carbs / 150 calories / 1g sugar
1 and 1/2 tbsp. natural peanut butter 135 calories/ 5 g carb/ 1.5g sugar
1 tbsp. pb2 2.5 carbs / 22 calories
1/2 Cup almond milk 15 calories

Intraworkout Meal 4
1.5 scoops of whey protein - roughly 170 calories 40+g protein

*Take in the most sugar here to spike insulin along with 30g carbs, right after my workout. This is the meal I'm getting anything over 5g of sugar. Keeping sugar as low as possible

Lunch/Postworkout Meal 5 780 calories
1.5 scoop of Whey Protein 40g protein 170 calories
1 banana 90 calories / 23 carbs / 13g sugar
1 Greek Yogurt 23g protein / 9 g sugar / 9 carbs / 130 calories
1 tbsp. pb2 2.5 carbs / 22 calories
1/2 Cup almond milk 15 calories
12 egg whites 42g protein / around 170-180 cals
1.5-2 cups steamed broccoli
8-10 spears of asparagus
1 tbsp. natural peanut butter 90 calories

Meal 6
Tuna or egg whites 180 calories 40g protein

Meal 7
If I'm not too hungry, 1.5 scoops whey protein. 40g protein 170 calories
I may have 8-12 more egg whites if I'm just dying of hunger

This nets:
2300-2500... maybe 2600 calories a day. Regardless, anything in this range is in a defecit.
150 g carbs or less a day
350-400 g protein a day
35g sugar or so on average. Very low for me
Fats - 40-50g

I don't seem to be losing any muscle, and strength hasn't taken much of a hit at all, to my surprise. I'm lifting heavier than normal, as to opposed to more reps, as to do anything to preserve muscle mass. Weight is probably at 195 lb.

Measuring out everything and I'm following my diet to a T. Feeling run down at the gym and I crash often, but its just one of those things. I still work harder than anyone else in the gym, despite it.
Back fat and love handles are definitely getting blasted HIIT 6 days a week and the strictest diet of my life... I've pushed my body and mind harder than ever before this past month. It's getting tough!