Eat Less , Lift more

[xSNAPPED]

keep up the good work bro. just keep pushing!

[daveel]

PAGE 10

FUARRRRRRRRRRRRK

[Jonesy08]

^^^^ Hggggggggnnnnnn

That's probably the most 'normal' looking pic of Arnie that I have seen (apart from the massive amount of weight bending the bar of course).

[daveel]

Date 24.02.2012


Calories:
No counting today
I have eaten Moonfish ( fuark so good) , Protein shake, Up & Go ( fight the hangover) , mince with 2 eggs in it.
Dinner I got more fish with salad. Im feeling like the dude who’s diet is fish and a rice cake lol.




Exercise

DB flys- 8+6HCx2
Week 1 – 9 kg, 9 kg

Flat Bench Press - 8+6HCx2
65 , 68 kg ( my bench is so ugly)

Incline Bench Press - 8+6HCx2 ( value of one DB)
20 kg ,10 kg

Dumbbell Skull Crusher - 8+6HCx2
16,16 kg

Cable Pressdowns- 8+6HCx2
23 kg, 23kg
Skipping .




Thoughts:

Sup brahs another week is over looking forward to enjoying the nice Australian summer this weekend. Weather is meant to be really nice so going to spend sometime at the beach.

Went out last night and got yucky but bounced straight back into the diet and the lifting today. Gotta the weekend coming up so im going to prepare all my food and be organised as **** this weekend. Not relenting!!!!!

[daveel]

Date 27.02.2012


Calories:
Cals- 661
Fat- 15.3 g
Prot. 87.7 g
Carb. 40.4 g
Dinner to come



Thoughts:

Skipped my work out today because I stayed up all night pretty much watching Liverpool win the Carling Cup !!!! fun times.





Missing today means I will be working out every other day this week which is fine.
The dieting on the weekend was fine nothing bad . Kinda getting frustrated on IF so just trying to hit my macros through the day now.

[daveel]

Date 28.02.2012


Calories:

You have used 1912 out of your net daily budget of 2000 calories and have 206 calories remaining. 22% of the calories are from fat, 46% from protein, 32% from carbs and 0% from alcohol.

Fat- 44 / 70.5g

Protein-227.7 / 220g

Carbs- 144.3 / 158.6g



Exercise

Shoulder / Arms

Shoulder Press( value of one db)

8 x 16 kg + 6 more HC reps (1 kg increase)
8 x 19 kg + 6 more HC reps (4 HCS and then dropped and did the other two )



DB Front Raise ( value of one db)

8 x 9 kgs + 6 more HC reps ( increase)
8 x 9 kgs + 6 more HC reps ( 1 kg increase )



DB side delt raise

8 x 8 kg + 6 more HC reps (increase)
8 x 8 kg + 6 more HC reps (increase )



Hammer Preacher Curls SS with Ezy Bar Preachers

8 x 10 kg ( db) + 6 more HC ( both arms)
8 x 10 kg ( db) + 6 more HC ( both arms)

With 8 x 14 .5 kg x 2 Ezy Bar Preachers


Reverse EZY Bar Curl

8 x 14.5 kg + 6 more HC reps (increase good pump in forearms)
8 x 14.5 kg + 6 more HC reps (increase)




Thoughts:

Gotta admit that i had been a little down with my diet at the moment not lack of will power or the fact im eating bad im just confused on how i should approach cutting and my macros. Think i have ****ed up my metabolism by cutting at such low calories for ages .

Have increased my cals and macros so will monitor and see if it works. Struggling to eat all the carbs though srs.

Anyway was good to get back into the gym and thrash it out . So muggy though !!

[daveel]

Date 29.02.2012


Calories:

You have used 2061 out of your net daily budget of 2000 calories and have -60 calories remaining. 25% of the calories are from fat, 50% from protein, 25% from carbs and 0% from alcohol.

54.8 / 70.5g- Fats

248.2 / 220g- Protein

126.7 / 158.6g Carbs


Exercise

Squats
8 x 95 kg + 6 more HC reps (10 kg increase)
8 x 95 kg + 6 more HC reps (10 kg increase)


Leg Press
8 x 245 kgs + 6 more HC reps ( 30 kg increase)
8 x 245 kgs + 6 more HC reps ( 30 kg increase )


BB Stiff Leg dead
8 x 45 kg + 6 more HC reps (ready to go up)
8 x 45 kg + 6 more HC reps (ready to go up)


Lying Leg Curl
8 x 25 kg + 6 more HC reps (ok)
8 x 25 kg + 6 more HC reps (ok slight increase next week)

Kinda swapped the Leg Curls for Barbell Lunges.

Barbell Lunges

8 x 22 kg x 2 sets


Thoughts:

Weight has started to drop thank god the increase in calories has actually worked in my favour so much more energy. Weight loss may be slower but will be keeping muscle mass and doing it the right way.

Legs day in the gym and i gotta admit it's my favourite day !!! Dem squats for high volume has me wondering what my 1RM would be gotta be close to 3 plates or more.

Food has been pretty good today been following IIFYM but making sure 80 % of the food is clean.

[daveel]

Date 01.03.2012


Calories:


You have used 1981 out of your net daily budget of 2000 calories and have 19 calories remaining. 23% of the calories are from fat, 53% from protein, 24% from carbs and 0% from alcohol.

Fat- 48.8 / 70.5g
Protein - 250.5 / 220g
Carb- 115.7 / 158.6g


Exercise


Chest

DB flys- 8+6HCx2
Week 1 – 11 kg, 11 kg


Flat Bench Press - 5 reps x 3
65 , 68, 70 kg ( my bench is so ugly)


Incline Bench Press - 8+6HCx2 ( value of one DB)
12 kg ,16 kg


Dumbbell Skull Crusher - 8+6HCx2
20,20 kg


Cable Pressdowns- 8+6HCx2
16 kg, 16 kg


Thoughts:

Just checking in for another day everything has been pretty constant today no big drama really. Just putting in work and eating good !! Increase in calories is working fine and im losing weight which is good.

Gotta be patient to be successful imo !!!

"I'm addicted to perfection. Problem with my life is I was always also addicted to chaos. Perfect chaos." > Tyson

[daveel]

Date 02.03.2012


Calories:

You have used 1966 out of your net daily budget of 2000 calories and have 34 calories remaining. 15% of the calories are from fat, 62% from protein, 23% from carbs and 0% from alcohol.

Fat- 31.8 / 70.5g

Protein-294.6 / 220g

Carb-110.2 / 158.6g


Exercise



Deads

5 x 105 kg
5 x 125 kg
5 x 135 kg


One legged Calf Raise with DB ( Value of one DB)
8 x 15 kgs + 6 more HC reps ( up 5 kg)
8 x 15 kgs + 6 more HC reps ( up 5 kg)

Shrugs(Value of one DB)
8 x 30 kg
8 x 30 kg


T-Bar Row
8 x 40 kg + 6 more HC reps
8 x 40 kg + 6 more HC reps

Thoughts:

Ripped into my back day today dropped the HC training on deads as i think its better to rip in and lift as heavy as you can. Wanted three plates and would have repped it for 5 but ran out of 20 kg plates.

Everything is going good with the diet eating more protein then im meant to and less carbs and fats so not sure if that really matters just aslong as i don't go over the calories.

Purchased my food for the weekend !!! Hopefully get out to do some cardio this weekend but im keen to just rest and relax. Im also going to avoid weighing in until very close to Future so i can push myself and not have to worry about daily fluctuations.

[daveel]

Date 05.03.2012


Calories:

You have used 1099 out of your net daily budget of 2000 calories and have 901 calories remaining. 25% of the calories are from fat, 37% from protein, 38% from carbs and 0% from alcohol. Dinner to come.

Fat-30.4 / 70.5g

Protein-100.2 / 220g

Carb-102.5 / 158.6g


Exercise

Shoulder / Arms

Shoulder Press( value of one db)

8 x 19 kg + 6 more HC reps (1 kg increase)
8 x 19 kg + 6 more HC reps (4 HCS and then dropped and did the other two )


DB Front Raise ( value of one db)

8 x 10 kgs + 6 more HC reps
8 x 10 kgs + 6 more HC reps



DB side delt raise

8 x 9 kg + 6 more HC reps
8 x 9 kg + 6 more HC reps



Hammer Preacher Curls SS with Ezy Bar Preachers

8 x 10 kg ( db) + 6 more HC ( both arms)
8 x 10 kg ( db) + 6 more HC ( both arms)

With 8 x 14 .5 kg x 2 Ezy Bar Preachers


Reverse EZY Bar Curl

8 x 14.5 kg + 6 more HC reps
8 x 14.5 kg + 6 more HC reps (increase)

Thoughts:

Had a pretty good weekend i must admit kept everything pretty well clean. Doing IIFYM leaves so much room to be able to still be social and also be healthy.

Had a decent work out today with good pump kinda wasn't as dialled in as i usually am but im going to blame it on it being a Monday.

[carnage1985]

Hey bro

Liking the Tyson motivation.

"perfect Chaos" i like that one.

Mirin your squats and leg press bro.
Just ahead of me nice work.

Why is your bench ugly dude?
Got a vid?

[daveel]

Hey bro

Liking the Tyson motivation.

"perfect Chaos" i like that one.

Mirin your squats and leg press bro.
Just ahead of me nice work.

Why is your bench ugly dude?
Got a vid?

I guess i never really showed it as much love as i did other lifts. Now it's just a ego thing of trying to pushto much weight without really sorting out my form. I struggle with my elbow position and **** and my shoulders rolling forward.

Go to a public gym so find it a bit homo to take a video solo of it lol.

Can't wait to get off the high volume and start hitting some big weight brah.

[daveel]

Date 06.03.2012


Calories:

You have used 2025 out of your net daily budget of 2000 calories and have -25 calories remaining. 26% of the calories are from fat, 45% from protein, 28% from carbs and 0% from alcohol.

Fat-57.5 / 70.5g

Protein-222.6 / 220g

Carb.=139.9 / 158.6g


Exercise


Tuesday – Legs

Squats
14 x 65 kg ( WARM UP)
8 x 100 kg + 6 more HC reps (10 kg increase)
8 x 100 kg + 6 more HC reps (10 kg increase)

Leg Press
8 x 245 kgs + 6 more HC reps
8 x 245 kgs + 6 more HC reps


BB Stiff Leg dead
8 x 65 kg
8 x 65 kg


Barbell Lunges
8 x 45 kg
8 x 45 kg

Thoughts:

Use to love leg day and now i dread it that is the way to train sometimes i knew i was going to feel the pain today and i was prepared for it.

Had some trouble unracking the bar the more heavy it got so did some reading and found this which helped.


"As you’re getting ready to unrack the bar, think about pushing your upper back aggressively into the bar. Really try to feel the weight out, dominate it, before you ever take it out of the racks.

A typical mistake the beginners make is treating 315 like it’s 135. It’s not! You have to be aggressive in your mindset – don’t let the weight manhandle you!"


Anyway the diet is working well , no cheating or anything which is positive. Gotta start mixing up my food choices to avoid it getting boring.

[TheNormalMan]

What's up gangsta, how's life?

What you weighing these days?

I'm hovering around about 210 now. Seem to lose a few then gain it back and up and down. Been like that since last October.

Maybe one of these days I'll really finish this journey.

Glad to see you're still at it. Keep it real.

[daveel]

Hey brah been cutting pretty hard for the last 20 or something days and been around 100 kg still. Dunno what is happening with the body but been eating well and working hard in the gym. Looking more vascular and solid though so im not mad. Thanks for dropping in just keep going.

Decided to make my 27 day cut into a bigger 53 day one lol. Going to have a few nights out in between but will be cutting hard for the rest of it.

I have settled on 2000 calories at Fat-70.5g / Protein-220g / Carb-158.6g. This seems to work not facing much muscle loss and still losing weight gradually. I think that cutting to many calories and lifting 7 days a week ****s up your metabolism and isn't healthy. My HR training is nearly over so deciding what kinda lifting program i wanna do.

[daveel]

Date 07.03.2012


Calories:

You have used 2015 out of your net daily budget of 2000 calories and have -15 calories remaining. 17% of the calories are from fat, 60% from protein, 23% from carbs and 0% from alcohol.

Fat-37.5 / 70.5g

Protein-298.9 / 220g

Carb.=112.1 / 158.6g


Exercise


My rest day today just recharging the battery might do a light cardio sesh and abs tonight for ****s and giggles.

Thoughts:

Pretty good day went OTT with my protein today but ate within my calories so no drama.

Felt pretty sore today planning to jump on the foam roller tonight to kink out some of the tightness.

Gonna buy these when i get the chance, $170 though ouch.



got Future this weekend so amped for it.

[Jonesy08]

I've got those very same AF1's. Very nice but yeah not cheap.

I like the plan of extending the cut and taking it slow.

[daveel]

Thanks brah im looking at losing 13 kg as a long term goal , i will then be sitting at 87 kg and hopefully feeling juicy.

[daveel]

Date 08.03.2012


Calories:
You have used 1980 out of your net daily budget of 2000 calories and have 20 calories remaining. 27% of the calories are from fat, 45% from protein, 28% from carbs and 0% from alcohol.

Fat- 58.7 / 70.5g

Protein-219.7 / 220g

Carb-136.5 / 158.6g


Exercise

Deads
8 x 105 kg
8 x 105 kg
2 x 145 kg

One legged Calf Raise with DBS ( Value of one db)
8 x 12.5 kgs + 6 more HC reps ( up 2.5 kg)
8 x 12.5 kgs + 6 more HC reps ( up 2.5 kg)

Shrugs
8 x 30 kg
8 x 30 kg

Rear Delt Raise
8 x 28 kg
8 x 28 kg

T-Bar Row
8 x 35 kg
8 x 40 kg

bent over rows
8 x 45 kg
8 x 45 kg




Thoughts:

Off to the city tomorrow so the cut is going to be on hiatus from Friday to Sunday lol.

Felt good to switch up the training a little bit. Been practising my bent over row and pull ups wanna grow dem wings.

[carnage1985]

Love Franco back ^^^^

Also i just got Nike Air max 90s - the classic ones.

Hopefully they come this week!!

What program you gonna do then?

[daveel]

Modified what im doing now to have less reps and one extra set. Any tips or anything you think i should add?

Monday- Legs

Squats
Leg Press
BB Stiff Leg dead
Barbell Lunges


Tuesday-Shoulders and Arms
Military Press
Dumbbell Side Lateral Raise
Dumbbell Front Raise
Dumbbell Curl / Barbell Curl
Reverse Dumbbell Curl
Ezy Bar Hammer Curls



Wednesday

Bench
Squat
Deads

( 5 reps x3)


Thursday -Chest & Triceps
Cable Cross Overs-
Flat Bench Press -
Incline Bench Press -
BB Skull Crusher -
Tricep Pulldown



Friday - - Back, Traps, Delts & Calves
Dumbbell Pullover -
Deadlifts- 8+6 x 2
One arm Dumbbell Row -
Dumbbell Shrugs -
Rear-Delt Raises -
Seated Calf Raises -
One-Legged Standing Calf Raise -


Rep range 8 x 3 except Wednesday


Saturday & Sunday - Off

[daveel]

Date 12.03.2012


Calories:

Dinner to go

You have used 1132 out of your net daily budget of 2000 calories and have 868 calories remaining. 19% of the calories are from fat, 31% from protein, 50% from carbs and 0% from alcohol.

23.8 / 70.5g- Fats

84.9 / 220g- Protein

138.4 / 158.6g Carbs


Exercise

Squats
8 x 85 kg W
8 x 105 kg
8 x 105 kg
8 x 115 kg

Leg Press
8 x 267 kgs
8 x 267 kgs
8 x 267 kgs

BB Stiff Leg dead
8 x 65 kgs
8 x 75 kgs

Barbell Lunges

8 x 55kg
8 x 55kg
8 x 55kg

Just for fun i used single leg hamstring curls supersetted with the lunges.

Thoughts:

Woke up this morning feeling like **** after a big weekend of not sleeping or eating well. Forced myself to go into the gym and did pretty well.

Was doing my last set of squats today ( felt light) and was feeling really good and then got to around the 6th or 7th rep and out of nowhere i had this massive headache in the back of my head. Feels like a build up of pressure from what i can see from reading forums it might be not breathing properly when doing them.

Anyone had this before ?

[daveel]

Date 13.03.2012


Calories:

You have used 2031 out of your net daily budget of 2000 calories and have -31 calories remaining. 35% of the calories are from fat, 39% from protein, 26% from carbs and 0% from alcohol.

Fat
77.1 / 70.5g
Protein
197.3 / 220g
Carb.
131.9 / 158g

Exercise

Rest day ( dropped the Wednesday big three lifts so i could have one day rest during the week ) Will be doing cardio tonight.


Thoughts:







Feel like **** again today which hasn't been fun but stuck with it. Last night the diet went out the window was just feeling sick and hungover and wanted carbs.



Back into it this morning , wish the protein was higher and the fat lower but sall good.

[phoenixr2]

Checking in. Sorry for being MIA. Man I can't seem to get or stay healthy this winter! Flus been kicking my ass. Havent even been to work in days and have no strength. Glad to see you are still at it my friend. How are things going for you overall?

[daveel]

Checking in. Sorry for being MIA. Man I can't seem to get or stay healthy this winter! Flus been kicking my ass. Havent even been to work in days and have no strength. Glad to see you are still at it my friend. How are things going for you overall?

No worries mate just as long as it's in the back of your head to keep going in your journey. Tough when you get sick/ injured!!!

Overall the commitment has been the strong point have been going pretty hard but the progress has been slow. Consistency will get me to my goal eventually though.

[carnage1985]

Nice split bro.
I'd ditch the deads on Wednesday and just go hard on them Fridays.
Have big bench and squat sesh Wednesday and maybe some Olympic cleans or something.
Also throw in some extra calves leg day and Do some GHRs??

Looks good and mirin ya squatting and leg press like usual!!
267kgs is hard - is that just plates or do you count base weight of sled?

[daveel]

Nice split bro.
I'd ditch the deads on Wednesday and just go hard on them Fridays.
Have big bench and squat sesh Wednesday and maybe some Olympic cleans or something.
Also throw in some extra calves leg day and Do some GHRs??

Looks good and mirin ya squatting and leg press like usual!!
267kgs is hard - is that just plates or do you count base weight of sled?

Just plates mate , i train in a small gym and actually ran out of plates today lol was thinking about putting oly plates on it but would be clunky as phuck.

Thinking im just going to rest up on Wednesday in the future and just hammer our a solid cardio sesh. Might go down to the beach and hit dem sand dunes fuarr.

[daveel]

Date 14.03.2012


Calories:

Dinner to go

You have used 1059 out of your net daily budget of 2200 calories and have 1141 calories remaining. 33% of the calories are from fat, 55% from protein, 13% from carbs and 0% from alcohol.

Fat
38 / 85g
Protein
143.3 / 220g
Carb.
33.4 / 137g

Exercise


Cable Cross Overs-

8 x 7 kg W, 9 kg, 11 kg , 11 k


Flat DB Bench Press -( Value of one DB)

8 x 17.5 kg, 20 kg ,20 kg


Incline Bench Press - ( Value of one DB)

8 x 17.5 ,27.5, 27.5 kg


BB Skull Crusher -

8 x 23 kg , 30 kg ,30 kg


Tricep Pulldown

8 x 23 kg ,25 kg ,25 kg



Thoughts:

Funny how different you can feel day to day when eating healthy and lifting becomes the norm. Ate **** and didn't lift and felt crap , go into the gym and eat well and im feeling good again. Had damn exertion headaches again !! Seems like rest is the only option but im gonna keep training and rest on the weekend :P

Kinda feel like im at the point in which i say im over fads and im over wanting results quickly. BBing is about patience and believing in yourself !!! Gonna reach my goals.

[carnage1985]

Keep that motivation high bro.

Agree about the food - i ate chips and gravy for lunch and felt like crap.

[phoenixr2]

always happens. You get your body into the routine of healthy eating and when you do go back for some indulgence always feel terrible after, and never really worth it. What was your last weigh in?
Yep its all about patience. Put in hard work, stick to a plan and you will see results.