Bloche123: Hellcentrics, 12 week ripped competition journal

[bloche123]

Hello I'm bloche123 I'm 25 year's old and I am looking forward to competing in this challenge. I have been lifting most of my life but have never decided to cut. Most people would describe me as "big" but never shredded. I have always wanted to see my abs and achieve my goal of having a sub 8% body fat percentage. Since 2007 I have worked as a Deputy Sheriff and want to look more like one through this challenge. With the proper diet and training program I know I will succeed and I cannot wait to see my physical changes along with all of your's as well. Well It's about time to hop off of the computer and head to the grocery store because my training starts right now in the kitchen!

[jpetteway]

Good luck brother! looking forward to the next 12 weeks!

[bloche123]

Good luck brother! looking forward to the next 12 weeks!

Thank's a bunch you to!

[brad23]

Subbed!

[jeffersd702]

Good luck

[Achuislemochroi]

Subbed! Looking forward to following your transformation! Best of luck to you! Welcome to Hell!

[bloche123]

Subbed!

Nice! thank you it will keep me motivated!

[bloche123]

Subbed! Looking forward to following your transformation! Best of luck to you! Welcome to Hell!

Thank you! Can't wait to see the changes gotta do pics today

[bloche123]

August 13 2012

Weight 225

bf 19

ht 510

age 25

[DaEclipse]

Contest Agreement #4

This is the place where you post your before pics and log your journey fellas we want to see some work , dedication etc. when we open your threads .


Only the strong survive fellas!! High expectations for this one .....welcome to hell !!

[bloche123]

Because this is day 1. I am going to experiment a little with my diet. I wouldn't say I am easing into a strict diet but I would like to keep thing's semi balanced and slowly start skimming or adding things as I feel my body adapts so here is what I am going to eat and my cardio routine.

Meal 1: (before breakfast) whey protein, lite yogurt blended with ice and water

Meal 2: (breakfast) 1 whole egg and 3 egg whites, 2 slices of turkey bacon with either a sandwhich thin or oatmeal.

Meal 3: 1 low carb tortilla or brown rice, tuna/or chicken with 1/3 avocado

Meal 4: Post workout shake

Meal 5: fish/chicken/top sirloin steamed veggies and side salad

Meal 6: Cassein shake with 6 ounce skim milk blended


Cardio wise I will be doing 3-4x 30 min sessions. I know many prefer hiking and walking over jogging however the bulk of my cardio will be on my non lifting days so I will be jogging because it helps me sleep well and I feel allows me to heal quicker from workouts (blood flow, and oxygen flow). I also enjoy jumping rope however with jump rope intervals The training will not exceed 15 min because of it's intensity as a HIIT form of cardio.

[bloche123]

Contest Agreement #4

This is the place where you post your before pics and log your journey fellas we want to see some work , dedication etc. when we open your threads .


Only the strong survive fellas!! High expectations for this one .....welcome to hell !!

Thank you daeclipse I am looking forward to the journey I posted my diet tell me what you think

[jacopsaj]

Good luck man!

[mcraig31]

Good luck!

[bloche123]

Good luck man!

Thank you! I will start working on my video's asap!

[bloche123]

Good luck!

Thank you, I am trying to learn how to format video's so I can start posting those through the journey. Let me know what you think of the diet, I can use all the help I can get!!

[cleaningpro]

Good luck Bro!

[bloche123]

Good luck Bro!

Thanks a lot cleaningpro!

[bloche123]

So thus concludes the end of day 1, I just wanted to share some thoughts on my diet, training, and over all feeling towards the workout program. I see that most people are doing the solo hrt however my training partner was selected in another group and it gave both myself and jnwillard an edge because we can push ourselves 100% with a spot. My thoughts on the diet I posted above, it seems like i'm hitting my nutrition levels fairly optimally I concluded with

Calories 1770 even (which may need to be adjusted higher)

Total fat 42 grams

Total Carbs 149

Protein 212

I will say this regarding the diet, I do not feel hungry at all I feel really good that casein shake at the end really is the perfect treat before I go to bed! I ended up blending it with 6oz of skim milk and a tbl of peanut butter to up my fats. Because it is chocolate casein it tasted like a reeses peanut butter cup.

Training wise everything was great, the hellcentrics is no joke. I have read a few people state that the workout is not long enough but I disagree I feel that because each set is in set's of 2 it gives you the illusion that it is over quickly because you are constantly moving. Another problem that I have with that notion is to those who feel the workouts are to short you need to up your weight and intensity because you should REQUIRE a minimum of 2 min rest between reps or your cheating yourself!

Overall feeling, is OK I pulled my oblique muscle on sat and am trying to fight through it. I'll have more on my first video and working through the pain and when to say no with an injury. Today the injury did not bother me during the workout but was horrible once I got home and began to rest. I am praying/hoping that tommorrow it feels better. I tried vicks and the jacuzzi with some ib profen and I will see how tommorrow goes for legs. But until then thank you for those who have subscribed and for those of you who have dropped by to show some support it has lit a fire under me and I cannot wait to post more progress pictures over the coming months.

[jnwillard]

good luck...you must have a siiiiiiiiick training partner

[russ d]

Subbed and good luck

[gutter35]

Best of luck!

[bloche123]

Subbed and good luck

Thank you russ d! appreciate the support

[bloche123]

Best of luck!

Thank you for the support gutter 35

[bloche123]

Well I am in the midst of day two and will be making some changes to my diet

I need to eat 225 grams of protein

Lessen my fat down to 30 grams

and increase my cardio by two days each week

yesterday I fell just short of 225 grams of protein so I will be looking to squeeze something high protein and low glycemic in my diet and drop my fat grams by ten. I am leaning on eating a peice of fish alone. Possibly something white and flaky like tilapia so that I don't increase my fat intake. I will also only be putting peanut butter in one protein shake as a result.

This morning I woke up in excrutiating pain from my strained oblique and went to the doctor for fear that it was a tear. I was given muscle relaxants and now It's time for me to take my groggy ass outside for a little bit of cardio. I want to thank all of you who have shown support and have thrown your well wishes my way! I can't wait to do my sunday morning weigh in!

[-Loomis-]

Good luck!

[cleaningpro]

Keep it up & get RIPPED AS HELL!

[DavisMuscle08]

Good Luck Man

[bloche123]

First off I want to start off by thanking all of you for your kind and inspiring thoughts and words it's definitely pumping me up to put out a great body transformation! Today is a HUGE relief my oblique has already stopped hurting completely and I feel ready to push this thing into overdrive. Today's workout was legs from the hellcentrics workout. And all I gotta say is ouch! Getting out of my truck quickly made me realize i'm going to be in for one painful morning tommorrow! Operation cut down on fat grams is in full affect and I gotta say I really do miss the table spoon of peanut butter in the protein shakes but that shaves off almost all of my fat on it's own so it's absolutely necessary.

I do have a question for all of those who are competing or have cut before. Do you use or recommend a thermogenic? It is something I am definitely interested in trying out but would like to know which one you use or if you've even had success using one before.

Later on tonight I will post my diet for tonight along with my macro and micro nutrients that I took in for today. Until next time take care and thank you for the support!

[brad23]

First off I want to start off by thanking all of you for your kind and inspiring thoughts and words it's definitely pumping me up to put out a great body transformation! Today is a HUGE relief my oblique has already stopped hurting completely and I feel ready to push this thing into overdrive. Today's workout was legs from the hellcentrics workout. And all I gotta say is ouch! Getting out of my truck quickly made me realize i'm going to be in for one painful morning tommorrow! Operation cut down on fat grams is in full affect and I gotta say I really do miss the table spoon of peanut butter in the protein shakes but that shaves off almost all of my fat on it's own so it's absolutely necessary.

I do have a question for all of those who are competing or have cut before. Do you use or recommend a thermogenic? It is something I am definitely interested in trying out but would like to know which one you use or if you've even had success using one before.

Later on tonight I will post my diet for tonight along with my macro and micro nutrients that I took in for today. Until next time take care and thank you for the support!

I recommend Animal cuts bro. Awesome stuff!

[bluesurfer_17]

how u liking the program so far and what day are u on?

[bloche123]

I recommend Animal cuts bro. Awesome stuff!

Thank you! I will definitely give it a try I have heard that thermogenics also kill appetite so it's something I desperately need because I am used to eating at least another 1200 cal a day!

[bloche123]

So thus concludes the end of day three and I thought I would update my diet because I was told to make some changes from The animal himself. So without further adieu here is what I ate today

Meal 1 (8 AM) Protein shake with just water

Meal 2 (9 AM) 1 whole egg, 3 egg whites, sandwhich thin natural all wheat, kraft american cheese fat free

Meal 3(12 PM) Brown Rice medium grain .75 cups, beef chuck steak 7 oz, plain greek yogurt

Meal 4( 3 PM) Post workout shake

Meal 5( 6 PM) Baked Tilapia, Broccoli steamed, Side Salad w/vinegarette

Meal 6 (9 PM) Casein shake with 6 oz of skim milk

Fat grams 32

Carbs 160

Protein 220

Calories 1817

Total Cardio: Because today was a leg day I went to disneyland and walked around for about 4 hours in the evening.

Today's weight training: Leg press 285 lbs, hack squat 245 lbs, leg extension 90 lbs, leg curls 75 lbs, revearse hack squat 245 lbs all with hellecentric reps

Time to get some rest I have a nice day of chest a triceps tommorrow

[bloche123]

how u liking the program so far and what day are u on? Hi bluesurfer, I like the program a lot actually it's deceptively affective. I say this because I've done getthins 12 week and I was half way through jim stoppani's workout and with those you are at the gym for a LONG time. with this workout your time elapsed will never eclipse 45 min. But the workout is only effective if you have a very good workout partner who understands what a hellecentrics rep is. All in all i have to say it's a good program and easy to grasp.

[mcraig31]

Looks like things are going well for you... hope the new diet changes help with the ol tummy grumbling. Keep up the good work!

[bloche123]

Looks like things are going well for you... hope the new diet changes help with the ol tummy grumbling. Keep up the good work! Thank you mccraig, the new diet is definitely helping out a lot! The hardest part for me is keeping the fat g under 30. There are definitely ways around it though, I hate egg whites so fat free cheese is one thing Im really enjoying and the taste of tuna is disgusting to me so fat free mayo helps a lot with that too. But so far i'm averaging a weight loss of about .75 lbs per day so I think it's working really well and I have a ton of energy in the gym

[bloche123]

Today was chest and triceps and I am doing the following morning because I was dead tired when I got home late last night. This was by far the hardest workout for me of the week the chest workout really brings you to your breaking point and I feel it is the mentality I need to bring with me everyday to the gym. I am beginning to see the point of the hellecentric workouts. You are going to want to feel your muscles completely fail to the point where you think you can do more weight but your body simply will not let you. This is what I ate yesterday and how much weight i did for the workout.

8 AM: 1 SCOOP WHEY PROTEIN WITH WATER

9AM: 2 EGG WHITES 1 REGULAR EGG, SANDWHICH THIN WITH NON FAT CHEESE

12PM: BEEF CHUCK STEAK 7OZ, .75 CUPS OF BROWN RICE, 1.5 OZ GREEK YOGURT PLAIN

3PM: POST WORKOUT SHAKE

6PM: GRILLED TILAPIA, BROCCOLI STEAMED, SIDE SALAD

9PM: CASEIN SHAKE WITH 1 CUP SKIM MILK AND 1/2 BANANA

TOTAL FAT 28 GRAMS

TOTAL CARBS 138 GRAMS

TOTAL PROTEIN 210 GRAMS

TOTAL CALORIES 1677

Chest: Decline 225x2 hellecentric reps, bench press 185x 2 hellecentric reps, incline 165x 2 hellecentric reps, skull crusher 65x 2 hellecentric reps

Tommorrow is back and delts and I am pumped and ready to conclude my first week on this journey thank you all for your kind words and inspiration

[bloche123]

how u liking the program so far and what day are u on?

I'm on day 5 just finished up my first week

[bloche123]

First week of hellcentrics is almost complete and Here are a few thoughts and stats for me today.

Diet
Meal1: Whey Protein with water

Meal2: 1egg,1 servings egg whites wheat tortilla and 2 pieces of turkey bacon

Meal3: Flank Steak 7oz, .75 cup brown rice, greek yogurt

Meal4: Post workout shake

Meal5: Tilapia grilled, side salad

Meal6: Casein 6oz skim milk

Pro 215

carbs 65

Fat 31

Workout back, rear delts, calves

Lat Pull downs 2 sets 185lbsx2 with hellcentric reps

Rows 2 sets 135lbsx2 with hellcentric reps

bentover pull's 85 lbsx2 with hellcentric reps

rear delt side raise 15lbsx2 with hellcentric reps

calve raise 75lbsx2 with hellcentric reps


Random notes I am averaging .75 lbs weight loss each day from this diet and workout plan

Cardio: Stationary bike level 9 for 30 minutes

[bloche123]

Next week i will post a video of what usually consists of my off days. I did 30 minutes of stationary bike for cardio and made no changes in my diet. I have made a mandatory 20 min jacuzzi session on off days to see if my body reacts well to it.

[bloche123]

Daily nutrition

Meal1 8am: Whey protein with water

Meal2 845: 1egg, 3 egg whites, 1 sandwhich thin

Meal3 12: 6oz chicken, .75 cup brown rice, greek yogurt

Meal4 3PM: Post workout shake

Meal5 6PM: Tilapia, broccoli, side salad

Meal6 9pm: 1/2 scoop of whey protein, 1 scoop casein, 6 oz skim milk

Workout:

Front Shoulder press: 145x8 2 reps, with hellcentrics repetitions

Side shoulder lift: 22.5x8 2 reps, with hellcentrics repetitions

barbell front shoulder lift: 40x8 2 reps, with hellcentrics repetitions

barbell curls: 60x8 2 reps, with hellcentrics repetitions

reverse barbell curls: 50x8 2 reps, with hellcentrics repetitions

forearm curls reverse: 40x8 2 reps, with hellcentrics repetitions

forearm curls: 40x8 2 reps, with hellcentrics repetitions

As of this week I will be timing my workouts so that I know I am staying consistent with my breaks in between repetitions. Today's workout took 1 hour and 2 minutes. I am also now adding a warm up repetition to every exercise as well.

[bloche123]

B_XNUrlMfsQ

[rp376]

The diet is definitely a challenge to stick to, but it looks like you're doing great with it. Keep up the good work!

[bloche123]

These are my week 2 pictures front, back, side, and newspaper shots

[bloche123]

The diet is definitely a challenge to stick to, but it looks like you're doing great with it. Keep up the good work! Thank you very much! It's funny how quickly results come when you diet correctly. To think I spent all these years lifting and wondering why I didn't see any results lol!

[bloche123]

The workout

leg press 275 x 8, 2 sets with hellcentrics reps

Hack squat 180 x 8,2 sets with hellcentrics reps

leg extensions 120 x 8,2 sets with hellcentrics reps

leg curls 120 x 8, 2 sets with hellcentrics reps

revearse hack squat 180x8, 2 sets wit hellcentric reps

My diet remained the same for the entire week and to meet my protein demand of 250 that was laid out for me I now add a piece of chicken breast to the end of the day meal.

[russ d]

Looks like your doing reat.Keep it up.

[Achuislemochroi]

Keep up the hard work and discipline! It's rough at times, but you'll get there! :)

[bloche123]

I wanted to start off by saying thank you to all who have sent inspiring messages! I know I haven't done as well of a job this week detailing my transformation as I did last week but I was incredibly busy and just wanted to concentrate on actually doing the workouts and doing the dieting along with the cardio. However I will say the diet is no longer a challenge for me to stick to and I am thoroughly enjoying the workout's....but I can't say the same for the cardio lol! I do have an exercise bike in my house and that usually helps when it get's to hot out but I digress. The diet I stuck with this week was the same as the previous but I added a chicken breast at the end of the day. My pictures and video's will be up monday afternoon. Thank you all very much!

[bloche123]

Diet Nutrition


8 AM: 1 SCOOP WHEY PROTEIN WITH WATER

9AM: 2 EGG WHITES 1 REGULAR EGG, SANDWHICH THIN WITH NON FAT CHEESE

12PM: Flame Broiler mini half-half bowl with brown rice

3PM: POST WORKOUT SHAKE

6PM: GRILLED TILAPIA, BROCCOLI STEAMED, SIDE SALAD

9PM: CASEIN SHAKE WITH 1 CUP SKIM MILK AND 1/2 BANANA

TOTAL FAT 28 GRAMS

TOTAL CARBS 138 GRAMS

TOTAL PROTEIN 250 GRAMS

TOTAL CALORIES 1677

Shoulders: Shoulder press 145 pounds, Side Raises 20 pounds, front raises 30 pounds, barbell curls 60 pounds, reverse barbell curls 30 pounds

all sets were done with 8 repetitions 2 sets with four hellcentric repetitions.

[bloche123]

here are my week three front, back, side and newspaper pictures which can also be found on my bodyspace

[russ d]

Doing good. Keep it up.

[bloche123]

leg press 360 lbs

hack squat 200 lbs

quad extensions 115 lbs

reverse hack squat 180 lbs

leg curls 75 lbs

all exercises were done 2 sets with 8 repetitions with four hellcentrics repetitions

Diet was same as above

cardio: 60 minutes of jogging

[bloche123]

here are my week 4 pictures

[ggfusion]

you are doing great man keep it up!

[ragingmuscle]

Dusty in here. Someone get in here with some pledge and wipe this place down. Looking forward to seeing you next Wednesday. Please take special notice of the trash can on the left.

http://imagecdn.bodybuilding.com/img/user_images/growable/2012/10/05/347423/gallerypic/1MW6ogvEhGG1YwoeAXx356bugQ01uu0995.jpeg

[Ripper209]

Dusty in here. Someone get in here with some pledge and wipe this place down. Looking forward to seeing you next Wednesday. Please take special notice of the trash can on the left.

http://imagecdn.bodybuilding.com/img/user_images/growable/2012/10/05/347423/gallerypic/1MW6ogvEhGG1YwoeAXx356bugQ01uu0995.jpeg

LMAO! He really listened to that sticker!

[russ d]

Have a great workout man. Good luck.