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carl54
11-24-2008, 09:43 AM
So after working with BigStew for a while (Awsome guy and trainer) I decided to join team Scivation and work with Derek. Today Starts day 1 and I will try to update this thread dailey. My goal is to polish off my bodyfat (down to 8-10%) to see where I'm at before I decide to bulk. My current stats are:

Weight: 220
Waist: 33.5"
Chest: 43"
Thighs: 26"
Calves: 17.5"
Arms: 17.5"
BF: Around 18-20%

Sups im going to use while doing this are:

Scivation Whey
Scivation Xtend
Scivation Knockout
Scivation Sesamin
Scivation Vasocharge
Now Ultra Omega-3
Animal Pak Multi

After looking at the program Derek sent me, Im pretty stoked about gettin this started. I'll update once I get back from the gym and dailey after my workouts. Until then- Lift hard or get out of the way so I can!

carl54
11-24-2008, 01:22 PM
Ok so day one was pretty good. I've been lifting high volume the last few months (search username Benny5 for a good change of pace workout) so I didnt really know what to throw on for 6-10 reps. Had a good workout but felt kinda weaker than usual, more than likely due to calorie cut and getting used to no carbs. Anyway on to todays workout:

Deadlift:
315 x 6, 315 x 7

Bent Over Rows:
205 x 8, 185 x 10
-Alternate-
DB Bench:
90's x 6, 85's x 8

Lat Pulldowns:
160 x 10, 170 x 8
-Alternate-
Incline Machine:
200 x 10, 220 x 10

Seated Cable Rows:
150 x 10, 150 x 10
-Alternate-
DB Flies
40's x10, 50's x 10

30 mins light cardio

Some stuff I shoulda gone Heavier on and some things I prolly coulda pushed a few more out but sees how it was the first day I didnt wana be dead after doing deadlift. All and all not too bad of a day

FATHER FLEX
11-24-2008, 02:45 PM
You know this is like a gang...Once you are in they never let you out again. :D Welcome aboard, use all the resources around here wisely!. :)

thom2355
11-24-2008, 02:52 PM
Welcome. Looks like you are off to a good start here. Using ATS by the looks of things, but what about the diet?

carl54
11-24-2008, 02:59 PM
Im on the CHA diet at 2256 cals a day. I'll post it up tomorrow of what I'm eating. Im def. not used to none of them being from carbs but im sure I'll adapt and start sheding weight again soon. I was at 250ish last year with god knows how much BF. I worked with BigStew and packed on some mass while keeping BF gain to a min. and even lost alot. Now my goal is to slash down and see where im at before I bulk.

carl54
11-25-2008, 08:36 PM
Ok its a little late on this but today was a cardio day so no biggie. Did 15 mins HIIT and 15 mins light cardio. Nothing big just following Derek's plan.

And as far as eats go my general day looks like:

Meal 1:
6 egg whites
4 whole eggs
6.5 oz grapefruit

Meal 2:
2 1/3 scoops Scivation whey
8 tsp Natural PB
3.5 oz blueberries

Meal 3:
7 oz. Chicken breast
1/2 cup Green beans
24 almonds

Meal 4:
2 1/3 scoops Scivation Whey
24 almonds
1/2 cup Green Beans

Meal 5:
7 oz. Chicken breast
1/2 cup Green beans
24 almonds

Meal 6:
2 1/3 scoops Scivation Whey
8 tsp Natural PB