This is my fat loss log. I've been cutting for the past 5 months, was lacking i nthe first 2 1/2 and the last 2 months I've been pretty solid, 8 or 9 pound loss in 2 months.
My goal is to not look chubby at all with a shirt off, meaning somewhere around 14% BF. My goal is to be do this in 2 months, August 18, the day I move in for my first year of college.
My stats:
5-10, 179.5 LBS, estimate of 20% BF.
Good news: Usually after I sit down for at least 10 minutes I begin to see red line under my pecs, those are nearly gone.
Supps
Gym: Green Mag + Purple Wraath, ON Whey pwo
Cardio: Cordygen VO2
Gym Sessions
All sets of 4 or 5, reps of 5
Workout A:
Squat
Bench
Rows
Pullups
Stability ball pushup
Workout B:
Deadlift
Military Press
Weighted Dips
DB Curls
Incline pushups
Cardio Sessions:
Workout A:
Long distance, 5-6.21 miles
B: 5K, 3.11 Miles
C: Biking, 10-15 miles
Will post food thru fitday. Cals to be around 2000
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06-18-2008, 03:51 PM #1
My journey to becoming a BEAST!!!
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-18-2008, 05:02 PM #2
1.5 lb loss per week to reach 166.5, 20 lbs less from when i first started.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-18-2008, 11:27 PM #3
Ran tonight
Ran: 5 Miles
42:05 minutes
Calories burned: 580
About 8:25 mile pace. Ate pretty well, only thing is I had some pancakes at resteraunt with eggs and bacon. Later on had tuna, protein shake, banana, chicken salad, pb on toast.Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-19-2008, 10:20 AM #4
Morning weigh-in: 179 -.5 lb
Gym today, have Squats, bench, rows today.Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-19-2008, 09:38 PM #5
Not the greatest day but still did allright, had a smal ltaco bell taco, a small veggie pizza and some noodles, but everyhting else was good.
Here's my fitday, cals ended up where they should be. A great day at the gym, felt real tired for some reason a couple hours after, legs felt weak, probably because I ran 5 miles late lastnight and got up this morning and did squat, was able to do two extra reps btw.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-20-2008, 10:34 AM #6
Oh Hai guise!
Todays Run:
Ran: 3.11 (5K) Miles
Time: 24:43
Pace: 7:57
Calories burned: 358
Hot one today, went out to run at 9:30 AM, was 90 degrees, legs felt dead from 5 miles 2 nights ago and heavy squats yesterday morning. Still, with the heat and fatigue, I was able to keep asub 8 mile pace. Last week I ran the 5K in 24:09, 34 seconds quicker but I think I am improving. I'll either do HIIT or a 10K Sunday morning, depending on how I'm feeling.Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-20-2008, 05:33 PM #7
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06-20-2008, 06:56 PM #8
Checked Applebees nutritional content and the veggie pizza is only 150 cals, not 450, to subtract 300 cals from the fitday, ended the day at around 1850.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-20-2008, 07:02 PM #9
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06-20-2008, 07:21 PM #10
Ya, it got a little sloppy in the end. But it's not realy a cheat f you stay within your macros. Still kept my cals low. With the mistake with the pizza I was at 45/30/25 which isn't bad. Today, had a small slice of pizza but that pretty much it, still keeping my cals around or below 2000.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-20-2008, 08:00 PM #11
Kind of proud, my sister bought a pizza for lunch today and mom bought two large ones tonight for some people that came over and I only had one small piece the whole day. Man, pizza is my weakness, 2 years ago I'd eat a large to myself, and just think that 1 slice has 250 calories let alone 10 slices!!!!
Here's my stats for today. Ran and burned 358 cals and swam for a half hour today. Deadlifts tomorrow.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-21-2008, 07:49 PM #12
A good day at the gym, was 1005 degrees outside and 82 in the gym so I was sweating a lot. For the past few months since I've done the 6 training days per week my carbs have been high but with mostly healthy and complex carbs. Anybody think this will hurt me in losing fat? I feel like since I train hard 6X per week that I need all the nergy I can get.
Here is todays fitday, good day, had a slice of pizza but that was only slip up, cals still on the low end and macros look good.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-22-2008, 11:36 AM #13
Todays Run:
Ran: 6.21 (10K) Miles
Time: 52:50
Pace: 8:30
Calories burned: 715
Got a little thirsty and dehydrated in the last mile but fared allright. Took 6 pills of Cordygen VO2 this morning. Tomorrow I got squats, then I may take a day of or go bike riding, we'll see.Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-22-2008, 12:37 PM #14
- Join Date: Apr 2008
- Location: United Kingdom (Great Britain)
- Age: 40
- Posts: 1,297
- Rep Power: 342
Good to see some solid determination! Definitely harder to lose weight when you are more closer to your 'ideal weight'. I am sure you will pull through since you already have had 5 months of success, just keep at it and sometimes I guess it takes 'trial and error' to tweak your diet around if you stuck. I think after a period of strong cardio sessions you should be able to 'break through', keep at it man!! Best of luck
"Current trades: Shorting fat, going long on muscle"
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06-23-2008, 08:18 AM #15
Thanks, I'm still having some trouble losing weight, stuck at 179, I'm hoping I'm down to 178.5 Wednesday, a week from when I started the log and was 179.5
Lastnights diet:
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-24-2008, 07:25 PM #16
Sup peeps,
Today is my offday, hasn't had one since last Monday, felt well needed even though I've had good workouts lately.
I'm thinking about toning it down in the gym, not going to failure every workout, maybe trying some things different before I go on a strick program again in 8 weeks. Maybe some DB incline presses or something. Getting used to some of the workouts I'll be doing for WS4SB.
Well, yersterday was a good day at the gym, here's my diet.
Went pretty well, had a cheat meal having a sloppy joe but burned those carbs off in the pool. Only had 1500 cals or so.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-25-2008, 09:57 PM #17
Weighed in at STILL 179. Went to the gym today, tried to new exercises, felt kind of lost to be honest. I'm bored of my lifts and want to change it around. Still got 7 1/2 weeks left of cutting. Well, here was todays diet.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-26-2008, 12:09 PM #18
Ran: 3.11 (5K) Miles
23:46 Minutes
Pace: 7:39
Calories burned: 361
I'm damn happy, previous 5k runs I've timed in at 24:10 and 25:43.
Also weighed in at 177 POUNDS!!!!
That's down 2.5 from 8 days ago. 11 more to go.Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-26-2008, 10:15 PM #19
Yikes! I ate well today until cheated with Panda Express. I know PE wouldn't be the best food but didnt know it'd be that many cals, my meal was 1000 cals and i didnt even get that much, some orange chicken and fried rice. I checked the nutrition aft I ate and was shocked. Last time I eat there. Even with that error, I ate 2350 cals today, and had a dismal f/c/p of 33/43/24. Tomorrows a new day, I just hope I didnt gain fat today, I mean I did burn nearly 400 cals running and swam laps for an hour today, we'll see 2m morning.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-28-2008, 09:05 AM #20
Oh man, I did bulgarian split squats and hanging leg raises for the the 1st time yesterday and I'm sore as hell. I weighed in today at 176.5! I'm going to run a 10K today even though I'm pretty sore. Hopefully this isn't going to be a pain in the ass.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-29-2008, 12:33 PM #21
6/28
Weigh-in: 176.5 - 3 lbs from 10 days ago
Ran: 5 Miles
41:52 minutes
Calories burned: 585
Macros for yesterday:
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-30-2008, 04:05 PM #22
Still in at 176.5. Extremely sore in the hammy's, did RDLs and glute-ham raises yesterday. Diet yesterday was decent, calories were a little up since I made a homemade chicken, cashew salad. 480 cals right there. I ended up with around 2300 cals which isnt bad and i didnt feel hungry when I went to bed, a metter of fact hingry so I think I ate undermaintenance.
Today I biked 21 miles at the gym in 1 hour, so I averaged 21 MPH on the bike. My legs felt like bricks by the end. Ended up burning nearly 600 cals.Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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06-30-2008, 08:15 PM #23
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07-02-2008, 10:12 AM #24
WHOOO! Lost another half pound. It's officially been exactly 2 weeks since I started this log and I'm down 3.5 pounds. I'm on pace to acually weigh a pound less, 165.5 by my goal date og August 20.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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07-02-2008, 05:05 PM #25
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07-02-2008, 07:26 PM #26
I had never heard of it until I just looked it up. They have one about 2 miles away from me. They also have place where I'll be moving this summer for college in Chico. How much do these cost? Do they teach you how to perform olympic exercises because I need professional help with the technique.
Bench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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07-03-2008, 09:36 AM #27
- Join Date: Dec 2007
- Location: Houston, Texas, United States
- Age: 48
- Posts: 246
- Rep Power: 217
Yes, they can teach technique - olympic, kettlebells etc. I think it depends on the instructors/classes. My experience is a month long boot camp, on Mon, Wed, Fri for an hour, lots of 'functional fitness' emphasis, lots of different activities. But you can also just follow the exercises on the website for variety and interest. The boot camp I signed up for costs $125. It's taught by an ex-Marine Corp guy, and yes I threw up after the first class :lol: And I'm doing a ladies class, the class with the guys in was way too hard for me
"We are what we repeatedly do. Excellence, then, is not an act but a habit" -Aristotle
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07-03-2008, 09:42 AM #28
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07-03-2008, 01:41 PM #29
Sorry, I've been lagging a bit posting but still keeping up with the training.
Yesterday morning:
Ran: 5K (3.11 Miles)
24:09 minutes
Calories burned: 360
It was hot but I still think I did allright. Tomorrow I run 10K and then Sat I lift. I think I'm going campping for a week to 3 days so I'll be taking a mini break, probably need one anyways.
Weight still at 176, expecting a half pound less tomorrow morningBench: 175 LBS
Deadlift: 250 LBS
Squat: 170 LBS (ATG)
Military Press: 115 LBS
Barbell Rows: 125 LBS
Curl: 40 LBS dumbell
Dips: Injured
Pullups: 10 reps @ BW
5-10, 170 16% BF
Pain is weakness leaving the body
http://forum.bodybuilding.com/showthread.php?t=108633751
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07-03-2008, 05:18 PM #30
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