Win or Lose, I Will NOT be Outworked, Ian's 12 week log

[Lifterforlife10]

To those of you, if any, that follow my log at all welcome. My name is Ian and I will be keeping this log in conjunction with my 12 weeks left (already gone through 4 un-logged) of dieting down for the West Coast Natural Classics in Vancouver, British Columbia. I have been reading so much on this forum and just felt nervous or, "unworthy" in a sense, to post, well that is changing

Background on me:
As I have said my name is Ian, and I am 17 years old. I have been lifting for 3 years now and this sport is my passion. Unfortunately, I grew up as a slightly heavier kid and got ridiculed for it. Without delving into too much detail, I developed an ED and worked out far to much for a long time, eventually ending in hospitalization. The ONLY reason I am letting this be known is too help explain my mindset and my unexpected physical despite three years training. Fr the past year or so I have added substantial weight onto my frame. This is all background for my following mindset:

My mindset:
I love this sport. Bodybuilding isn't just a hobby and I do it for no one else. I am not a typical teenager in this sense, I test myself and push myself and work as hard as I can in all aspects of life. Each workout I give everything I can and strive to improve. I live by the quote I heard from Layne Norton
"My goal when I come in here everyday is to make sure that if somebody beats me, its not because they outwork me." -Layne Norton
-I always work my hardest to succeed, and as long as I have done that I am happy with the results. I worked my rear end off to get a 99% average last year in school, and a 96 so far this year. The same applies to my fitness career, I have worked to improve myself and am only happy if I have done my best.
I am going into this contest for two reasons:
1) I have the utmost desire to gain experience in the sport I love
2) I want to prove to myself and my family, no one else, that I am in control of myself

Goals:
I realize I may not be the biggest, or I may not be the most conditioned. Regardless, i will do whatever is necessary to bring myself t the stage and represent the sport as I can. I hope to track my progress, and get help from those valuable members on these boards.
This contest for me is an experience. I want to get as much experience as I can for future use. This isn't so much about placing, by which I mean I will work my hardest but I am not going to beat myself up regardless of place. I want to do this for me and my work will reflect in the outcome.


Again, thank you for any that choose to help or just follow along, I will answer any questions can and update when I am able to, I do have school (final year of high school) so my time is budgeted.
I will update with pictures, food and some stats a little later.

I'll start this off by saying I AM SO EXCITED I seriously cannot wait

edit: Almost forgot, here is a link to the competition: https://neutronsports.com/Westcoast10infopack.html

[Lifterforlife10]

Alright, so like I said before. I am not the biggest kid around nor am I lean enough at 12 weeks. Regardless, I will give it my all.
For the following pics, I could use advice on positioning and posing. Criticism is fine, but flat out negativity isn't appreciated. And in all fairness, not trying to just make myself feel better, but the lighting makes me looks less defined than I am visually.







For other starter facts:

My diet right now is between 2000-2500 calories, depending on the day. Weight loss has been decent so far.
-2000-2500 calories
-protein:200-250g (It often comes up higher unintentionally, I just tend to like higher protein foods)
-Carbs: 150-250g
Fats: 40g-60g

Workout:
Sunday: Possible Cardio
Monday: Alternates with Tuesdays for Legs/light abs
Tuesdays: Alternates with Mondays for Biceps/Chest + possible cardio
Wednesday: Cardio day
Thursday: Alternates with Fridays as Back/Triceps + possible cardio
Friday: Alternates with Thursdays as shoulders/abs/calves or forearms + possible cardio
Satruday: Possible cardio or missed body parts

Body Stats:
Current weight: 160lbs
Current Hegiht: 5"8 (I believe)
Age: 17
Sex: Male

Day 1:
Calories: 2294
Protein: 256.5g
Carbs: 169g
Fat: 65g

Thoughts: Worked at 5 am, love the early shifts or graveyards = no customers. No cardio. I am feeling confident I can work my way up to the stage so long as I stay on course.

[Lifterforlife10]

Daily Macro Breakdown:
Calories: 2069
Protein: 239.5g
Carbohydrates: 162g
Fat: 59.3

Thoughts: Weighed in at 160 for the week, feeling pumped for the next twelve weeks. Hitting legs hard tomorrow

[Lifterforlife10]

Workout: Leg Day (literally best day of the week), also ab movements or body weight leg movements thrown in between some sets
The number denotes the # of reps, weight quantity available upon request
-I do not believe weights matter, only that you are using a weight that challenges you
DS denotes a final drop set after previous sets

Squats: 10, 8, 8, 6
Leg Press: 12,8,6,5, DS
Deadlift: 10,8,6,8
Leg Curls: 8,6,10, DS
Leg Extensions: 8,7,8, DS
Super-set: Seated calf raises with standing one leg calf raises x 3 sets
Finished with 3 sets of a lying resistance jump board (best way to describe it)

Macro nutrient Breakdown
Calories:2429
Protein:269.6g
Carbohydrates:218g
Fat:58.5g

Thoughts:
Had a great leg day, as always. Probably my favourite area of the body to train. Really trying to add to my squat (due to past injuries squats have always been a hassle, regardless I do them anyway). Feeling a bit drained but moving along. In bed early for a workout tomorrow morning

[Lifterforlife10]

Workout: Chest and Biceps
Superset:
-Barbell Bench Press: 20,12,8,5,7,10
-Dumbbell Hammer Curl: 8,8,5,8

Superset:
-Barbell Decline Bench Press: 11,8,7,6
-Concentration Dumbbell Curl: 7,5,9,8

Superset:
-Reverse Grip Barbell Curl: 10,6,7,8
-Incline Dumbbell Bench Press: 9,6,7,6

Superset:
-Flat Bench Dumbbell Flyes: 7,5,6
-EZ Bar Curls: 6,8,8

Cardio: 20 minutes modified HIIT

Daily Macro Breakdown:
Calories: 2450
Protein: 266.5g
Carbohydrates: 182g
Fat: 76.2g

Thoughts:
Pretty decent day overall, felt pretty good. Fats came out a little higher than anticipated as well as total calories, carbs were a tad bit lower. Tomorrow is a mainly cardio day without a major muscle workout.

[Lifterforlife10]

Workout:
20 min moderate-intense cardio

Daily Macro Nutrient Breakdown:
Calories: 1893
Protein: 229g
Carbohydrates: 139.5g
Fats: 44.7g

Thoughts:
Didn't feel I would be active enough today to warrant extra calories, and I was curious to experiment going fairly low carb, along with calories, to see my function-ability. Everything went fine and I can seem to function pretty similarly. Tomorrow I hit Shoulders, Traps, Abs, and forearms (1 set for extra stimulus).

[Lifterforlife10]

Workout: Shoulders/Abs/Traps

Superset:
Seated Dumbbell Shoulder Press: 10,10,7,6
Weighted Leg Raises: 4 sets

Superset:
Dumbbell Front Raises: 8,9,8,8
Raised Leg Crunches: 4 sets

Superset:
Dumbbell Arnold Press: 8,7,7,7
Bicycle Crunches: 4 sets

Superset:
Dumbbell Side Lateral Raises: 8,8,8
Weighted decline leg raise/crunch: 3 sets

Superset:
Rotator Cuff external twist: 12,12,12
Barbell Shrugs: 12,10,10
Rear Dumbbell Flyes: 8,9,8

Cardio: 20 moderate-intense stationary upright bike
1h 30 minutes road hockey with brothers

Daily Macro Nutrient Breakdown:
Calories: 2334
Protein: 274.5g
Carbohydrates: 179g
Fats: 59.5g

Thoughts:
For my workout, I have to be careful with shoulders as unfortunately mine, even at 17, just aren't in the greatest of conditions. This doesn't mean I don't go 100%, I just have to watch every move and really listen to my body. It went great though, and cardio went well, especially the road hockey . As for diet, I went a little high on the protein, and a little lower on carbs. I will work on correcting that in the future, fats were spot on though.

[Lifterforlife10]

Workout: Back/Triceps
DS denotes a dropset
Superset:
Single Arm Dumbbell Row: 12,10,8,8
Skull Crushers: 10,8,7,6,5

Superset:
Incline Rows: 10,8,8,DS
Overhead Tricep Press: 10,8,6,DS

Superset:
Lat Pulldown: 8, followed with varied grip Dropsets x3
Tricep Extensions: 8,8,7,DS

Superset:
Straight Arm Pull-downs: 8,8,7
Close Grip Barbell Bench Press: 8,6,6

Superset:
Assisted pull ups: 8,8,DS
Dips: 10,8,DS

Finished with light Tricep kickbacks x2

Daily Macro Nutrient Breakdown:
Calories: 2387
Protein: 262.5g
Carbohydrates: 205.5g
Fats: 57.7g

Thoughts:
Had a great tricep and back workout today. Macros broke up very well, I was satisfied with the outcome of today. No machine cardio as I was moving most of the day, and with homework time just wasn't favourable. Will get some extra in tomorrow or Sunday.

[Lifterforlife10]

Daily Macro Nutrient Breakdown:
Calories: 2116
Protein: 256g
Carbohydrates: 184.5g
Fat: 39g

Thoughts:
No workout or cardio today. Worked in the morning and came home to spend some time with my family. Will be doing cardio tomorrow though.Decent breakdown and overall average day. Pretty happy, my weight is down to 158.5, down 1.5lbs in a week

[BobbyHeinz]

yo man - what is your actual diet looking like?

Have you thought about doing HIIT?

[Lifterforlife10]

yo man - what is your actual diet looking like?

Have you thought about doing HIIT?

Addressing the cardio first, I usually switch between HIIT, moderate to higher intensity for longer, or some lower intensity, depending on the day (IE after leg day it is usually lighter cardio).

as for diet it isn't set in stone. But my food comes in the form of the following:

Protein (no beef/pork, never liked them):
-Chicken
-Ground turkey
-Eggs/Egg whites
-Canned tuna
-whey
-Casein

Carbs: (A lot come from vegetables, fortunate enough to LOVE veggies)
-Green beans
-broccoli
-baby carrots
-salad
-cabbage
-brussel sprouts
-okay every veggie
-rice
-oats
-rice cakes
-cheecha puffs (similar to rice cakes only chip like)
-brown puffs
-plain non-fat yogurt

Fats:
-Nut butters
-coconut oil/shavings
-fat from my meat + eggs
-nuts

If people want a day or two of my diet posted I could do that, seems a bit redundant as long as I hit my numbers within reason

[DanTheManB]

why the fuk are u even cutting? add mass dude. for your own good

[Lifterforlife10]

why the fuk are u even cutting? add mass dude. for your own good

I thought I'd receive a comment like this. Several things:
1) the language used isn't really necessary to emphasize your point
2) My life and my decisions, understand that
3) I FULLY realize I am not the biggest guy by ANY means, not EVEN close, regardless I am passionate about doing this for myself. I want to do it for the experience, I am not doing it because I think I am huge and will be a monster. This is a unique opportunity close to home for my benefit. I plan to take several YEARS afterwards to actually add size onto my frame. I appreciate the undertones of concern, but this is my decision and if you find this at all troubling then I just advise you stay away. You can judge me if you want, but I have no intentions of being swayed by someone who does not now me or my reasons for doing this, or my mental state of being. Any questions you have or concerns I am open to answering, if it will better your understanding of my interest in doing this. If I come off at all sounding unappreciative than I apologize.

[DanTheManB]

I thought I'd receive a comment like this. Several things:
1) the language used isn't really necessary to emphasize your point
2) My life and my decisions, understand that
3) I FULLY realize I am not the biggest guy by ANY means, not EVEN close, regardless I am passionate about doing this for myself. I want to do it for the experience, I am not doing it because I think I am huge and will be a monster. This is a unique opportunity close to home for my benefit. I plan to take several YEARS afterwards to actually add size onto my frame. I appreciate the undertones of concern, but this is my decision and if you find this at all troubling then I just advise you stay away. You can judge me if you want, but I have no intentions of being swayed by someone who does not now me or my reasons for doing this, or my mental state of being. Any questions you have or concerns I am open to answering, if it will better your understanding of my interest in doing this. If I come off at all sounding unappreciative than I apologize.

Relax brah I swear all the time. For seemingly no reason. Wasn't hating. STATING that if you cut you may even develop some severe disorder. You dont have much muscle and you're 17!!!!!!!!!!!!!!!!....grow time dude!

[DanTheManB]

Juuust so we both got this straight---I'm not that interested. Just words of caution BRO

[Lifterforlife10]

Relax brah I swear all the time. For seemingly no reason. Wasn't hating. STATING that if you cut you may even develop some severe disorder. You dont have much muscle and you're 17!!!!!!!!!!!!!!!!....grow time dude!

Juuust so we both got this straight---I'm not that interested. Just words of caution BRO

I should be the one to apologize, long day at work (sounds weird coming from a 17 year old I know) I am different than most and trust me, a disorder developing is NOT possible. I have had too much support and bad experiences. I have a full crew working with me and I have years ahead to progress.

[DanTheManB]

I should be the one to apologize, long day at work (sounds weird coming from a 17 year old I know) I am different than most and trust me, a disorder developing is NOT possible. I have had too much support and bad experiences. I have a full crew working with me and I have years ahead to progress.

You got a good head on your shoulders! I'm rooting for you! Came off wrong on a forum I guess. Just worry about teenagers attempting hardcore cuts! Good luck brah!

[Lifterforlife10]

Workout:
25 minutes intense cardio

Daily Macro Nutrient Breakdown:
Calories: 2284
Protein: 249.2g
Carbohydrates: 153.5g
Fats: 67.5

Thoughts:
Busy day, moving for most of it. Not much to say, I'm happy with the breakdown and activity for the day. Pumped for a chest/biceps workout tomorrow morning

[Lifterforlife10]

Workout:
DS denotes a drop set

Superset:
Barbell Bench Press: 12,7,5,8,6
Dumbbell Bicep Curl: 6,6,8,9

Superset:
Dumbbell Concentration Curl: 10,8,4,7,8
Incline Barbell Bench Press: 6,7,7,10

Superset:
21's: 3 sets (reps self explanatory)
Dumbbell Flyes: 7,8,6

Decline Barbell Bench Press: 10,6,8

Incline Dumbbell Bicep Curl: 6,6,DS

Cardio:
30 minutes total:
21 minutes HIIT, 4 minutes cooldown and warm up + 5 minutes moderate intensity, all recumbent bike

Daily Macro Nutrient Breakdown:
Calories: 2294
Protein: 281.5g
Carbohydrates: 208g
Fats: 44.8g

Thoughts:
My workout this morning went extremely well, pushed to get a few extra reps or add a little bit of weight to my lifts. As per the diet, well I had a decent amount of carbs, fat was ok, but protein was a little too high. Oh well, what can I say, I like high protein foods. Anyways, tomorrow is my first planned refeed. I plan to bump cals up to between 2800-3000, followed by a day of around 2000 (rest day), high carbs, moderate protein, very low fat tomorrow. Any comments on that are appreciated

[Lifterforlife10]

Workout: Leg/Abs Day
(Going off memory)+(various ab exercises thrown in between sets)
DS denotes a dropset

Squats: 12,10,8,6
Leg Press: 12,10,8,6,DS
Deadlifts: 10,8,4,8,12

Superset:
Leg Extensions: 8,8,8,DS
Leg Curls: 7,10,8,DS

Superset:
Seated Calf Raises: 3 sets
Standing Dumbbell One Legged calf raises: 3 sets

Cardio: 15 minutes total moderate intensity

Lying resistance Vertical Jump Board: 3 sets

Daily Macro Nutrient Breakdown: First Refeed Day
Calories: 2684 cals
Protein: 289g
Carbohydrates: 307.2g
Fat: 31.3g

Thoughts:
Well, this was one weird day. Although functioning on higher carbs, I felt like I had less energy and the workout seemed much more difficult, I even came out lower on some sets for reps or weight. Seems contradictory to a refeed, regardless I gave it my all and still had a productive leg workout. As for the diet, I was uncomfortable having so many carbs, and quite by accident my protein went FAR too high, which I will have to be more aware of next time. I did get carbohydrates up and kept fat minimal. Overall I felt it went okay, but still felt weird.

[Lifterforlife10]

Workout: Cardio Day
55 minutes cardio total:
-30 minutes moderate-intense upright bike
-21 minutes modified HIIT
-4 minutes warm up + cool down

Daily Macro Nutrient Breakdown:
Calories: 2112
Protein: 264g
Carbohydrates: 167g
Fat: 47.3g

Thoughts:
Absolutely nothing to complain about aside from a lack of an actual workout. Regardless, macros went pretty well and the cardio was intense. Looking forward to back and Tris tomorrow

[Lifterforlife10]

Workout: Back and Triceps
DS denotes a dropset

Superset:
One arm Dumbbell Rows: 12,10,8,10
Skull Crushers: 10,8,7,DS

Superset:
Wide Grip Incline Rows: 12,10,8,DS
Overhead Tricep Press: 12,8,6,DS

Superset:
Lat Pulldown, Varied Grip, first set wide grip: 8,DS,DS,DS
Tricep Extensions: 10,8,8,DS

Superset:
Cable Rows: 10,8,8,10
Close Grip Push-ups: 3 sets

Superset:
Straight Arm Pulldowns: 6,8,9
Overhead Tricep Extensions: 8,8,8

Superset:
Dips: 3 sets
Assisted Wide Grip Pull-Ups: 3 sets

Superset:
Tricep Kickbacks: 12,10,10
Posterior flyes: 8,8,8

Cardio:
40 minutes total:
-5 minutes warm up run
-10 minutes moderate elliptical
-25 minutes moderate-intense upright bike

Daily Macro Nutrient Breakdown:
Calories: 2174
Protein: 262.5g
Carbohydrates: 200.5g
Fat: 36.8g

Thoughts:
Well, overall I think the day went somewhat ok. My workout seemed to have far too much volume (goes with having a P.E. fitness class in the gym I guess, long session) and my fats were a little low. I was happy with the cardio and feel I am making progress. Not bad, not the best, but all I can do is look to tomorrow

[Lifterforlife10]

Workout: Shoulders, Abs, and Traps

Superset:
Dumbbell Shoulder Press: 8,9,7,6
Leg Raises, weighted: 4 sets

Superset:
Front Dumbbell Raises: 9,8,8,12
Elevated Leg Sit ups: 4 sets

Superset:
Upright Rows: 10,10,8,9
Bicycle Crunches: 4 sets

Superset:
Side Lateral Dumbbell Raises: 8,8,8
Decline Leg Raise Crunch: 3 sets

Superset:
Barbell Shrugs: 12,10,10
External Rotator Cuffs Rotation: 10,10,10

Cardio: 25 minutes total:
-25 minutes Low intensity recumbent bike

Daily Macro Nutrient Breakdown:
Calories: 2369
Protein: 290.5g
Carbohydrates: 226.5g
Fat: 44.1g

Thoughts:
Regarding the workout, I think it went well in regards to having only minor shoulder stress. Worked as hard as I could to really emphasize what I was aiming for. Cardio was just low intensity to rest my legs a bit, due to pain in my hamstrings. I was dissatisfied with the diet today, in the sense that macros were off. I was fine with caloric intake however protein was way to high. I am doing myself no favours having it so high, and will be making much more of an effort to balance things out.

[Lifterforlife10]

Daily Macro Nutrient Breakdown:
Calories: 2291
Protein: 260.6g
Carbohydrates: 226.5g
Fat: 41.1g

Thoughts:
No workout today, going to take one day off from any workout, and starting next weekend practice my posing for as long as it takes. My diet was pretty much spot on, looking balanced. My weight is down to 156.0 lbs, a 205lbs loss. I am going to keep calories where they are and see if this continues, if so I may up calories by a 100 or so on a couple of days so weight loss isn't too fast. Aside from that I am feeling great.

I AM SO EXCITED, good lord I can't contain it. I just can't wait to experience this.

[Lifterforlife10]

Workout: Cardio, 25 minutes moderate-intense

Daily Macro Nutrient Breakdown:
Calories 2257
Protein: 262.3g
Carbohydrates: 206.5g
Fat: 45.3g

Thoughts:
Was at work at 4:30 am (typical for me) but unfortunately go little sleep due to homework. Regardless I got some cardio done and hit my macros pretty spot on. Tomorrow is legs and a refeed, going to try to make it a little more successful.

[Lifterforlife10]

Workout: Chest and Biceps
DS denotes a dropset

Superset:
Barbell Bench Press: 15,6,7,8,9
Dumbbell Concentration Curl

Superset:
Decline Barbell Bench Press: 10,6,8,12
Dumbbell Bicep Curl: 6,8,8,DS

Superset:
Dumbbell Flyes: 6,7,DS
21's: 3 sets

Incline Barbell Bench Press: 8,5,7

Superset:
Incline Dumbbell Bicep Curl: 7,6,DS
Standard Pushups: 2 sets

Cardio: 40 minutes:
-10 minutes high intensity running (hate running)
-30 minutes moderate to intense upright stationary bike

Daily Macro Nutrient Breakdown:
Calories: 2737
Protein: 304g
Carbohydrates: 294g
Fat: 44.8g

Thoughts:
Well, this day went to all heck. It was supposed to be leg day today, however the gym I attend had a power outage, so I got to run home for gym and chose Biceps and Chest as the equipment I have is not suitable for a proper leg workout. The week has to be somewhat switched around in terms of workout, oh well. As for the diet, although I feel it is somewhat cheating to get calories that high for one day, my weight loss has been a little steep and therefore this isn't all that bad. Anyways, got the carbs up their but somehow managed to get protein higher than carbs, at OVER 300g. I am kinda shocked, but hey, I just like protein (or foods high in it). On to a moderate day tomorrow followed by a low day Wednesday. Keep on going.

[DanTheManB]

Workout: Chest and Biceps
DS denotes a dropset

Superset:
Barbell Bench Press: 15,6,7,8,9
Dumbbell Concentration Curl

Superset:
Decline Barbell Bench Press: 10,6,8,12
Dumbbell Bicep Curl: 6,8,8,DS

Superset:
Dumbbell Flyes: 6,7,DS
21's: 3 sets

Incline Barbell Bench Press: 8,5,7

Superset:
Incline Dumbbell Bicep Curl: 7,6,DS
Standard Pushups: 2 sets

Cardio: 40 minutes:
-10 minutes high intensity running (hate running)
-30 minutes moderate to intense upright stationary bike

Daily Macro Nutrient Breakdown:
Calories: 2737
Protein: 304g
Carbohydrates: 294g
Fat: 44.8g

Thoughts:
Well, this day went to all heck. It was supposed to be leg day today, however the gym I attend had a power outage, so I got to run home for gym and chose Biceps and Chest as the equipment I have is not suitable for a proper leg workout. The week has to be somewhat switched around in terms of workout, oh well. As for the diet, although I feel it is somewhat cheating to get calories that high for one day, my weight loss has been a little steep and therefore this isn't all that bad. Anyways, got the carbs up their but somehow managed to get protein higher than carbs, at OVER 300g. I am kinda shocked, but hey, I just like protein (or foods high in it). On to a moderate day tomorrow followed by a low day Wednesday. Keep on going.

Protein is too high on a re-feed dude. Could be why you're feeling tired. Drop protein to like 175 for the day and up carbs accordingly

[DanTheManB]

Protein is too high on a re-feed dude. Could be why you're feeling tired. Drop protein to like 175 for the day and up carbs accordingly

And I get that you "like" protein high foods...but this endeavor isn't about what you like..it's about what works

[Lifterforlife10]

Protein is too high on a re-feed dude. Could be why you're feeling tired. Drop protein to like 175 for the day and up carbs accordingly

And I get that you "like" protein high foods...but this endeavor isn't about what you like..it's about what works

I know, mark my words, next re-feed on Tuesday of next week I will make sure to hit my numbers accordingly. I'll just make sure to plan everything ahead of time to ensure that I can tweak my intake. Thanks

[Lifterforlife10]

Workout: Back and Triceps

Superset:
Close Grip Barbell Bench Press: 9,9,7,10
Single Arm Dumbbell Row: 12,12,10,8

Superset:
Back Dumbell Flyes: 10,8,9,10
Skull Crushers: 10,6,6,DS

Superset:
Standing Overhead Dumbell Press: 8,9,8,DS
Reverse Grip Barbell Row: 10,9,8,DS

Superset:
Dumbbell Push up to Row: 8,7,6
Tricep Kickbacks: 12,12,10

Tricep Dips: 3 sets

Daily Macro Nutrient Breakdown:
Calories: 2238
Protein: 284.5g
Carbohydrates: 205.5g
Fat: 37g

Thoughts:
Had to modify the workout due to the messed up schedule, which isn't a big deal. I will hit a couple of lat focused movements on leg day and push the extra abs to Saturday. As for my macros, I was doing some recipe experiments today and so the fats got a tad neglected, but that's fine for one day. Protein was a bit high but calories were spot on. As a side note, just felt pretty tired today. Oh well, there are people worse off than me so I won`t complain