So, committed to the transformation thread at last.
Aiming to cut BF% as a primary goal, never really been lean in my life, but a long shot off of the 210lbs and 35% bf I once was, I'd estimate currently sitting somewhere between 20-25% bf, not too bothered about specifics.
Going to try and get as lean as I can, this week will start by reducing cals in the day to day, cutting out crap like deserts and such, swapping for lower cal foods, etc.
Going to continue doing madcow 5x5, towards the middle I'm also going to introduce cardio in my off days - will see what sort've weekly weightloss I can get without it first. I don't want to use "all my tricks" at once as such.
During this week I'm going to order in a load of supps I've been waiting to order, mainly casein and superfood - plan to replace all my meals except dinner with casein shakes, flax seed, etc. Then have a lean meal in the evening. A less drastic version of the velocity diet, which I should be able to keep at for longer. I'll be starting that change from Monday 16th.
Current lifts are:
Bench: 90kg 1RM
Press: 57.5kg 1RM
Squat: 135kg 1RM
Deadlift: 185kg 1RM
Rows: 82kg 5RM
Goal lifts for end of 12 weeks, not hoping for much due to the cut:
Bench: 95kg 1RM
Press: 60kg 1RM
Squat: 135kg 1RM (only leg work I'm going to be able to do early on is with a smith machine, because my gym for some reason has ditched their squat rack - so not counting on this going up. Hoping on a replacement soon, if it doesn't happen I'll change gyms, but I'm on 1 months notice to change, so I'm not counting on much progress for this)
Deadlift: 190kg 1RM
Rows: 85kg 5RM
Starting weight (8th January - 23.30pm after a day of eating, and a big meal out tonight, big meal out last night too): 193lbs
Fairly confident that'll be something like 185lbs by the end of the week with a morning weigh in and no more big meals, hah. At least I ****ing hope I didn't put on that much weight over christmas. :|
So yeah, here goes!
8th Jan: 193lbs (evening - not counted)
10th Jan: 187.6lbs
17th Jan: 183.2lbs -4.4lbs
24th Jan: 180.4lbs -2.8lbs
31st Jan: 179.6lbs -0.8lbs
7th Feb: 178lbs -1.6lbs
Total loss so far: 9.6lbs
Last edited by mituozo; 07-02-2012 at 09:25.
So, first day.
Had a banana first thing, went straight to the gym and had a whey protein shake afterwards (2 scoops), so currently at ~360 cals, 36.5g protein. Got a tandoori chicken sandwich for lunch and another subsequently for a snack, they're 285 cals each (18.6g protein), which'll put me ~930 cals, 73.7g protein total pre dinner. For dinner I'm having a cajun chicken salad, w/ 2 chicken breasts, which should be ~500-600 cals, 46g protein. Total at 1400-1500 cals, will then have another protein shake before bed, to get cals up to at least 1700, and protein to ~150g. Aiming at 1800 cals for workout days, and 1500 cals for non-workout days. Not bothering to track my other macros, just protein + total cals. Will be shooting for at least 150g workout days, and 120g non workout days this week. Should be able to up it a bit next week when I start replacing some things with casein.
Smith Squats (explanation in main post):
75x5 (was going to go for 80, but really working on form and didn't want to be on the edge of my 5RM for this, will do 76 next session and slowly work up to my 80x5 again focussing on form next few weeks. To be honest so long as I maintain I'm happy, I don't expect to gain anything in such a large deficit. Find my bench and press don't budge at all unless I'm gaining weight, so a perfect chance to really work on my PL form)
Then to finish off did 3x8 bicep curls. Doing curls twice a week (mon/fri) and will do some tricep work on weds, not decided on an exercise yet. My arms are pretty small considering my lifts, so hopefully can add some size there despite the deficit.
Last edited by mituozo; 09-01-2012 at 11:52.
we'll see how it goes. I've even started doing bro curlz to get rid of the "strength routine" arms .. My back is about the only good part of me muscle wise.
(Original post by MHorman)
Similiar lifts to me brah. And you're cutting. You're my compeition then. But you have a lot more rigorously planned/measured diet/plan.
Also, my bench 1Rm is also 90 and i'm aiming for 100 by the end of the comp. I reckon it's doable tbh. Unlucky about your gym ditching the rack as that's the one lift you were just behind me in already. I'll hopefully be lifting that weight for 3*3 or more by the end of the comp.
I'm shooting at ~25lbs lost over the period, going to be hard but I'm really motivated for it. Going to weigh myself tomorrow morning to get a more accurate starting morning weight, the 193lbs last night was obscene lol.
Losing weight that quickly I'll be thankful to maintain to be honest, bench is really hard to grow in a deficit, as is press I find. Squats/Deadlifts tend to behave better, but going to struggle with squats unless the rack is back soon.
Good luck though man! I'll be keeping an eye on those lifts of yours..
Last edited by mituozo; 09-01-2012 at 19:59.
Today's been harder than yesterday, although stuck to it. Banana (160 cals) first thing, tandoori chicken sandwich (285 cals) for lunch, another one as a snack (285 cals), had roast chicken with non starchy veg, couple small sausages and a few potato things for dinner (650 cals). Puts me at ~1400 cals. Will have an apple + protein shake before bed, to finish ~1500. Not half bad.. 1500 feels like it might be slightly low, but feels manageable at the moment. Only time I was hungry was ~an hour before lunch, and between my snack and dinner. Will figure I'll soon adjust to the lower cals, and replacing stuff with casein next week should mean that I at least get more meals in (+ more protein).
Had back pain all day today, guessing it was due to my rows yesterday, lower right hand side.. Taken tons of paracetemol/ibuprofen and now have an epic stomach ache. Swings and roundabouts.
Not sure if I'll deadlift tomorrow because of it, we'll see.
Last edited by mituozo; 10-01-2012 at 20:37.
Banana for breakfast.. Had a spicy chicken salad for lunch, having another one as a snack (what I have left). At about 800 cals or so including the second salad. Not sure what I'm having for dinner yet. Was 186.6lbs or something this morning, as expected dropping off quite quick this first week.. Be good when it levels out a bit and I can better estimate how much fat I'm shifting.
Last edited by mituozo; 12-01-2012 at 15:47.
Had a banana pre-gym, usual 2 scoops of whey afterwards. Smith machine is still broken.
5x75kg (felt brutally hard, I don't know if it's eating less that's causing this :/, I know I couldn't have gotten 80x5 out today...)
Still concerned about tweaking my back, feels a little dodgy - so keeping rows lighter and doing a couple more reps.
Z-Bar Bro Curls:
3x8 (some weight I can't remember)
I'm a bit lost as to what to do with no way of squatting properly...
No idea what the bar weighs, it's got olympic ends though. I'm guessing somewhere 13-15kg from when I carry it around. My curls are shocking, but could probably do better if I hadn't just rowed.
Last edited by mituozo; 16-01-2012 at 12:28.
Not been updating the food, been quite good at sticking within the range though. Effort logging it everyday, although I'll start logging again if I'm not losing enough weight to ensure I'm not letting anything slip.
Wasn't feeling the set of 8 at the end, knees were feeling weird - realised I missed one of my warm-up sets too. Looking forward to seeing the new gym this afternoon, hopefully not too expensive and lives up to expectation. I NEED A SQUAT RACK.
Last rep of 75kg was really hard. Forgot to mention on wednesday I did some narrow benching to finish - my tris felt fried and I was really struggling to lock reps out, so removed any direct tricep work from my routine now. Will still do curls on mon/fri though as they don't seem to affect my other lifts. I guess that benching twice a week and OHP'ing once a week is more than enough tri stimulation anyway.
Felt alright, back's recovered because no pain since.
1x7 Z-bar + 20kg
1x8 Z-bar + 15kg
Didn't do a third set - doing rows to max effort meant my bi's were already pretty gone.
Last edited by mituozo; 21-01-2012 at 13:18.