Eat Less , Lift more

[daveel]

Date 14.06.2011
Tuesday
Day 73


Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite


Calories: 488 calories with 2 meals to go


Exercise
Incline db curls
Skullcrushers
Hammer Curls
Rope pulldown super set with close grip bench
Preacher curls


Thoughts:

Today has been pretty good worked around being poor and maintaining my cut which was good. Work out was fun i like to go into the gym and i know your not meant to notice other people but i wanna be the guy working the hardest and who is seeing the results.

Mission achieved today , pushed myself to the edge and more. Im feeling pretty damn motivated and that im on the the down hill run towards reaching my goal and beyond.

Page 4 WHADDUP

MOAR Mila Kunis goodness



I think its allways good to have someone whos physique you envy and want to steal

Lewis Brown come on down

[daveel]

Date 15.06.2011
Wednesday
Day 74


Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite


Calories: 491 calories with 2 meals to go


Exercise
Squats
DB SLD
Leg press



Thoughts:

Another day goes past, nothing spectacular today but still a pretty good day. Diet is going good except a little to much fat from meat which sucked but still ok. Work outs are going pretty awesome haven't felt much change even though my carbs are depleted and im running pretty low on calories.

The more i lose the more its dawning on me that i need to lose more. But i wanna reach those initial goals and then evaluate once i get there , dont need reason for excuses.

[daveel]

Date 16.06.2011
Thursday
Day 75


Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite


Calories: 499 calories with 2 meals to go


Exercise
Side Raises
Arnold Press
Military Press
upright row


Thoughts:

I know it sounds homo but i really felt intense in the gym today , i was struggling to get through one of the sets and i just got angry and gritted my teeth and thought **** it lets go and i pushed myself through the last few reps muscles going crazy.

Im noticing during the cut im getting much more shape and definition around my shoulders, delts and traps with my arms getting much more defined. Still not coming off my stomach which sucks but obviously needs more work.

Had my first free meal last night which was pasta with a meat which was awesome. Didn't have any problems getting back in control today which my eating.

I really wanna get under 100 kg , im working hard and eating good so hopefully i will get there. 5.6 kg to go brah !!!

[daveel]

Thought i would put my goals from the start on the fourth page to remind me where im heading.



Short term goal:109 kg ACHIEVED!!!!!!


Medium term goal:99 kg - 6.5 kg to go - IN PROGRESS


Long Term goal: 95 kg - 10.5 KG to go- IN PROGRESS

[daveel]

Date 17.06.2011
Friday
Day 76


Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite


Calories: 432 calories with a free meal



Thoughts:

Nothing much is up today got my other free meal for the week tonight. Im going to dinner with the missus so should be fun , not going to go crazy just going to get a good solid protein source and some carb.

I got my new car today and it was scary. It is the new VW Golf 2.0 turbo diesel , it goes like a rocket. Had it in sports mode and it hums !!!! Pray i don't kill myself tonight lol, no laughing matter.

Im looking forward to a good relaxing weekend, not going to do much other then rest and meet my macros.

[daveel]

Date 18.06.2011
Saturday
Day 77


Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite


Calories: 498 calories with two meals



Thoughts:

Not much to report , jst been having a relaxing weekend . Not much exercise but still cutting the correct ammount of calories.

Not seeing much progress on the scale this week which is epically fail. But im just going to stick it out for the two more weeks and then move on to IF.

[daveel]

DATE: 20.6.11
Day 79


Starting Weight: 113.3 kg


Weigh In:104.6 kg


Total loss: 8.7 kg




Another 9.6 kg to go before September.


My cut is going slow but steady and i should reach my goal . Kinda proud i have stuck in with this log and eating good and working out, im a heap more positive in life. Sure everyone has bad days but i seem to be having more good then bad.

Getting closer to under 100 kg which is a massive milestone for me. Can't wait.

[phoenixr2]

Great job man. Keep at it and youll hit your 100kg goal before you know it. Congrats on the new car too! Any pics?
Also, what are your workouts like? Reps, sets, rest period, etc?

[daveel]

Hey man nice of you to drop in i have been keeping a eye out for you , knew you must have been nursing some sort of injury.

The new car is wicked it goes to 0-100 km in 9 secs so its pretty quick compared to my old ****ty Corolla.



Sexy car to hopefully go with newly mansexy body bahah.



Hey man atm im sticking with this for my work outs ( i know its a little crazy on volume during the serious cut but i listen to my body and lesson the volume if i need to)


I try and do like 3 sets of 12,10 & 8 but with the big compounds like deads, squats, bench & Milly press i do 3 x 5.


Arms

Arm HS Preacher Curls
Hammer Curls
Rope Pushdown
Standing EZ Bar Curls
Decline Skullcrushers



Legs

ATG Front Squats
Leg Press
DB SLDLs
Leg Extension
Standing Calf Press



Shoulders & Traps

DB Military Press
Upright Row
Side Laterals
DB Shrugs


Back

BB Rows
Pendlay Rows
WG Pulldowns
Deadlifts
WG Pullups ( to the best of my ability)
HS Low Rows


Chest

BB Bench
WG Pulldowns
DB Arnolds
Neutral Grip Incline DB Press
Seated Rows
DB Side Laterals

[daveel]

Date 20.06.2011
Monday
Day 79


Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite


Calories: 447 calories with two meals to go


Exercise
EZY bar curls
Hammer Curls
Skull crushers
rope pulldowns
preacher curls


Thoughts:

Another good day in the gym and on the plate lol , consistency is kinda boring for anyone who is following this log but its good for me so suck it up.

Im going up to Canberra for my best mates birthday on Friday for two nights and have let myself have a free weekend away from the rigors of dieting and ****. I plan to drink , eat and enjoy life :P back to business on Monday like usual though. I think finding the balance between nazi ( sorry Spielberg ) and to relaxed is the key to sticking with journey.

peace out lads.

[daveel]

Date 21.06.2011
Tuesday
Day 80


Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite


Calories: 853 calories


Thoughts:

Have had a pretty **** day and just got flustered and annoyed and nearly broke my diet. IIFYM came to the rescue though lol which was nice. Im on my third week of RFL and its starting to get a little boring but ill stick with it for the next two weeks.

Couldn't get my work out in today so will have to get to the gym on Sunday.

[phoenixr2]

Date 21.06.2011
Tuesday
Day 80


Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite


Calories: 853 calories


Thoughts:

Have had a pretty **** day and just got flustered and annoyed and nearly broke my diet. ITFYM came to the rescue though lol which was nice. Im on my third week of RFL and its starting to get a little boring but ill stick with it for the next two weeks.

Couldn't get my work out in today so will have to get to the gym on Sunday.

Nice car man, congrats! TDIs are fun!

Whats ITFYM?
Stay with it man! Gotta hit your 100kg goal and getting so close!

[daveel]

Nice car man, congrats! TDIs are fun!

Whats ITFYM?
Stay with it man! Gotta hit your 100kg goal and getting so close!

IIFYM hahah whoops not to sharp today

yeh man i know im just ready to get there now>( my goal)

Im feeling good physically its just life being its usual temperamental self you no.

[phoenixr2]

IIFYM hahah whoops not to sharp today

yeh man i know im just ready to get there now>( my goal)

Im feeling good physically its just life being its usual temperamental self you no.

lol no problem my man. I figured thats what you meant, but I wanted to clarify just to make sure I was up to date with all the acronyms here

I definitely know and understand it. I've let myself fall back into old habits too many times and wont give in again. Took me quite a few tries to learn moderation and that its a consistent life style change that will make you reach your goal and stay there. All or nothing mindsets will land you back where you started or worse sometimes :/ . If you are feeling down physically and mentally, a few day refeed at maintenance is not a bad option. If you are just stressed and going through one of those tough times where it feels so slow then Imma tell you to man up! Got to listen to your body first off and most importantly.

[daveel]

Yeh man im going to man up and push through the final weeks of RFL and then hopefully land into a nice diet where i have a little more room in my macros.

Im trying to think of my dieting as a life long thing , you most def get a whole lot more patient when you look at it like a life change.

Having said that im determined to push ahead and get to my goals. The old all or nothing method didn't seem to work for "Thenormalman" its so sad seeing people go missing ,falling off the planet on here.

[daveel]

Date 22.06.2011
Wednesday
Day 81


Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite


Calories: 400 calories with two meals to go


Exercise

ATG Front Squats
Leg Press
DB SLDLs
Seated Leg Curl:


Thoughts:

Something about leg day that i hate maybe its the DOMS or maybe its the fact im not a huge fan of squats. But anyway got into the gym and thrashed them out and felt better for it. Not setting any records but still pushing myself as hard as i can go.

Still maintaining my goals of to get under 100 kg ( 4.2 kg to go , CMON) and to get to 95 kg by September but i think im going to have to go further then that to reach what i wanna look like.

Now i know im properly never going to have a 8 pack but i have a vision of how i wanna look and i plan to keep cutting untill i get there. 60 lbs is the long long term goal so that would have me at around 80 kg.

so in summery


Short term Goal - get to 100 kg


Middle Term Goal- get to 95 kg ( by September)


Long Term Goal- cut to 90 kgs and then bulk 4 kgs clean and then cut down to 80 kg.

[drerwin]

wow keep up the good work!!!!

[daveel]

Thanks to my followers making my journey so much more enjoyable having your feedback and support !!!

Date 23.06.2011
Thursday
Day 82



Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite



Calories: 537 calories with two meals to go




Exercise

Bench
NG Incline bench ( chest has the shakes in this one)
DB Bench
Seated Row

Thoughts:

Work out was a bit wishy washy due to the fact my form being not real solid on the bench. But its a work in progress have been told to keep my rists from bending and to bring the BB down to my nipple line and drive back up.


Feeling really good today went through a rut during the week but stuck with it and the scale keeps on going down. Starting to notice the veins on my arms become more visible got a long road ahead but im enjoying it atm.


Important time coming for me because my RFL round 2 comes to a end in a few weeks. Must not get relaxed with my diet and get complacent. I think im jumping into a Lean Gains diet straight away.

[daveel]

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will. A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” – Vince Lombardi


Day 82

Starting Weight: 113.3
Weigh In:103.8
Total loss: 9.5 kg ( 20.9 pounds)

[daveel]

Date 23.06.2011
Friday
Day 83



Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite



Calories: 500 calories with a night out with the boys and dinner to come




Exercise

Seated DB shrugs
Milly press
Front Raises
Arnold Press
upright row

Thoughts:

Mother of all shoulder work outs today really hammered it hard and pushed myself . Learning to not give up on a set unless you really have to. Tonight im going out with some of my mates and i plan to drink and get messy.

I haven't had a chance to go out with the lads since i started this journey so im debuting me 9.8 kgs down and im also drinking for the first time in ages.

Back on the road tomorrow with the diet though. Its important to give urself a treat every now and then. Let you guys know whether the curls do get the girls baha !!

[daveel]

Had a terrible weekend of eating and drinking it was like i just lost interest if briefly. Pretty annoyed and disappointed but just gotta get back on track and put the hard yards in. Got one more week of RFL to go and then im going to IF.

Weighed in at 106.8 this morning was ****ed. Im going to wait a couple of days and then officially log in my weight again.

Anyway hope everyone is going well.

[daveel]

Date 27.06.2011
Monday
Day 86



Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
2 x Oxy Elite



Calories: 638 calories with dinner to come




Exercise

EZY bar curls
12 reps x 23 kgs
10 reps x 33 kgs
8 reps x 33 kgs


Hammer Curls
12 reps x 12 kg
10 reps x 16 kgs
8 reps x 19 kgs


Skull crushers
12 reps x 10 kg
10 reps x 12.5 kg
8 reps x 12.5 kg


rope pulldowns
12 reps x 20 kgs
10 reps x 25 kgs
8 reps x 25 kgs


preacher curls
12 reps x 10 kgs
10 reps x 10 kgs
8 reps x 10 kgs

Thoughts:

Still feeling pretty bummed out at the moment but i trudged in the gym and things didn't really click. I was just not focused and all there im blaming it on the weekend and ill be back in there tomorrow to push through.

I think im giving RFL the flick as i enter the 4 weeks it has its benefits but i feel like a change. Im going straight into IF and giving that a 2 week trial to see how it works for me.

[daveel]

First day of Lean Gains heard the first week is hard and then you adjust. Keen to go to shop and buy some food tonight !!!

First time going to the gym in a fasted state, should be interesting.

[daveel]

Date 28.06.2011
Tuesday
Day 87



Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
JACK3D



Calories: 1833 calories




Exercise

ATG Squats
5 reps x 66 kgs
5 reps x 86 kgs
5 reps x 101 kgs


Leg Press
All the weights can't be arsed counting
x12
x10
x8


DB Stiff Leg Deads
12 reps x 42 kg
10 reps x 56 kgs ( had to reset for the last two reps)
8 reps x 56kgs


Leg Curls
12 reps x 20 kgs
8 reps x 25 kgs
6 reps x 25 kgs

Thoughts:


Christ i feel much better on my first day of IF , the fast wasn't that bad had a few hunger pains but nothing serious. 1000 calories of lunch was awesome , feel like i have massive amount of energy .

Fasted work out was surprisingly really strong, the effects of the jack3d really hit hard in a fasted state and i worked out pretty well.

Really happy with my squats, got nice and deep keeping good form .Weighing in tomorrow hopefully im back on track !!

[phoenixr2]

Date 28.06.2011
Tuesday
Day 87



Supplements
2x Fish Oil Tabs
2x Calcium tablets
2 x multi v
JACK3D



Calories: 1089 calories with two meals to come




Exercise

ATG Squats
5 reps x 66 kgs
5 reps x 86 kgs
5 reps x 101 kgs


Leg Press
All the weights can't be arsed counting
x12
x10
x8


DB Stiff Leg Deads
12 reps x 42 kg
10 reps x 56 kgs ( had to reset for the last two reps)
8 reps x 56kgs


Leg Curls
12 reps x 20 kgs
8 reps x 25 kgs
6 reps x 25 kgs

Thoughts:


Christ i feel much better on my first day of IF , the fast wasn't that bad had a few hunger pains but nothing serious. 1000 calories of lunch was awesome , feel like i have massive amount of energy .

Fasted work out was surprisingly really strong, the effects of the jack3d really hit hard in a fasted state and i worked out pretty well.

Really happy with my squats, got nice and deep keeping good form .Weighing in tomorrow hopefully im back on track !!

Nice man! You've been on RFL for a while so maybe the IF will change things up and get you back on track and enjoying life and seeing more progress towards your goal. I love IF as it helps correct one of my natural tendencies that caused my weight gain in the first place. What are you taking for BCAAs during the fasted training?

[daveel]

Yeh the extra freedom is so much better but you still have guidelines to stick with which i like aswell.

Im using USP Labs Modern BCAA is that ok?

[daveel]

Date 29.06.2011
Wednesday
Day 88



Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D



Calories: 1597

219.4 P
99.2 C
32 F


Exercise

Weight listed is the weight of one of the DBs

DB Shrug
12 x 21 kg
10 x 24 kg
8 x 28 kg


Side Laterals
12 x 6kg
10 x 7kg
8 x 8kg


Upright Row
12 x 20 kg
10 x 30 kg
8 x 35 kg


BB Military Press
12 x 7.5 kg
10 x 10 kg
8 x 15 kg


Arnold Press
12x 16 kg
10 x 19 kg
8 x 21 kg

Thoughts:

Day 2 on IF and everything has been smooth sailing , the morning fasts have been pretty easy. Loving training fasted im not sure how its possible but i just push myself harder then ever.

Hammered my shoulders today , im starting to log how much im lifting so that i can try and increase my lifts. Outside of that everything is going well and the scales is back going down and not up.

Happy man !!!

[daveel]

Weigh In




Starting Weight: 113.3 kg


Weigh In:104.2 kg


Total loss: 9.1 kg

Happy to get closer to my pre binge weight of 103 kg, pretty good considering i started the week at the high 106s kgs . Seeing good loss on IF, enjoying it for what it is tbh.

[daveel]

Date 30.06.2011
Thursday
Day 89



Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 1515

216 p
15.6 f ( finding it hard to reach my fat target)
116.8 c

Exercise


Bench Press
12 x 50 kg
6 x50 kg
4 x 60 kg
8x 55 kg

DB Press
12 x 12 kg
10 x 16 kg
8 x 14 kg


Incline DB
12 x 12 kg
10 x 19 kg
8 x 19 jg

Thoughts:

My chest is one muscle in my body which i don't enjoy working and i plain suck. I think form with my chest lifts play a big part in why i both don't enjoy working it and why my numbers are ****.


Anyway ill stick with it and hopefully increase my lifts and gains. Day three on IF and only good things to say about it , im feeling pretty damn good.

[daveel]

Date 01.07.2011
Friday
Day 90


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 1023 with one big meal to go



Exercise

SLD
12 x 36
10 x 65 kg
8 x 48 kg

Deadlifts
12 x 65 kg
10 x 65kg
6 x 105 kg


T Bar Row
12 x 32.5 kg
10 x 42 kg
8 x 42 kg

Thoughts:

I actually felt hungry before working out today , when i got to eat it was well worth the wait. I had chicken with carbonara sauce ( I LOVE IF, little bit of pain and a little room for pleasure).

Im feeling really good atm , im weighing at the second lowest i have been since i started cutting . Im feeling like what im doing is a lifestyle rather then a crash diet. Anyway the weekend is allways a test.

Hope everyone is good.