*QUEST FOR PhD: PRIDE, HUSTLE, DESIRE & NFSC: Nutrition Forum Summer Classic 2011*

[braggable]

WELCOME TO MY QUEST FOR PhD: PRIDE, HUSTLE, DESIRE
NFSC: Nutrition Forum Summer Classic 2011 contestant

A long time ago I was a wreck. Overweight, careless, unmotivated, you know how it goes. We have all been there in one way or another.

In 2004 I decided things were going to change. I literally woke up one day and took off running. I ran EVERY DAY for the next 2 years. I began with a 10 min jog and two years later I was running 1.5 hours a day. I lost ~80lbs and this was the result:



In 2008 I discovered weight lifting. My last experience with the gym was the mandatory lifting session for high school basketball.

In 2009 I began training. This is a result of my 2009/2010 bulk:



I cut for summer 2010 and this was the result:



In 2011 I started following the leangains Intermittent Fasting approach (I need to acknowledge PBateman2 for the inspiration to follow this approach).

NUTRITION SECTION SUMMER CLASSIC 2011:

These are my most current pictures as of April 9, 2011 (That’s right, Batman underwear… bringing back the “baby-pants” look, lol!):





Since I was going to make a Journal anyways, the NFSC is a great opportunity for me to do just that.

Thank you to all who decide to follow my progress and this journal.

GOALS: 175+lbs @9%BF by August 16th Currently: 178lbs @~12-15%BF

NUTRITION:

I will be doing the 16/8 leangains IF approach.

I train fasted at ~5-6am with 10g BCAA pre and 10g BCAA post workout.
I drink another 10g BCAA ~ 10am (This is the protocol recommended by Martin for am training)

12noon: Meal 1:
~1900-2000 cals (~150C, 150P, 60F)

6-8 PM: Meal 1 (and 2 sometimes)
The remaining macros/cals are met.

Fasting starts at 8pm

[mannydawg]

In, Resize the picture bro its annoying having to scroll sideways. lol

[braggable]

In, Resize the picture bro its annoying having to scroll sideways. lol

My body is ready (and resized, lol).

[braggable]

MONDAY: CHEST
This is my first official day of journaling. I decided to start waking up at 5:15 to give myself a little extra sleep time and extra gym time as well.

5:15 – Wake up. Slam 10g BCAA Xtend as I leave the house.
5:45 – In the gym.

1) Incline DB press (2 min rest b/n sets)
95 x 7
85 x 12 x 3 (12 reps is a PR for me)

2) Incline DB flyes (60 sec rest b/n sets)
65 x 12 x 3 (again 12 reps = PR)

3) Flat DB press (2 min rest b/n sets)
85 x 12 x 4 (12 reps = PR)
drop set of 65 x 6

4) Flat DB flyes (60 sec rest b/n sets)
50 x 12 x 3 (12 reps = PR)
drop set 40 x 7
I increased my rest time from 90 sec to 2 min on the DB presses and immediately saw PR on # of reps. Stoked!

5) Decline barbell press (60 sec rest b/n sets)
205 x 7 x 2
185 x 7
I am going to try to stick with 205 on all 3 sets next week.

6) Pec Fly Machine (30 sec rest b/n sets)
110 x 12
120 x 12
130 x 12 x 2

7) Push-Up Failure
3 sets of push ups til failure with 30 sec rests b/n sets.

TOTAL TIME: ~55 min to 1 hour.
I did no cardio today.

NUTRITION:

I train fasted (10g BCAA pre and post w/o) and do not eat anything until 12noon. IF leangains approach - 16/8 split.

MEAL 1) “Break-fast” at ~ 12noon (5 hours after training) with:
210g rice; 2 chicken breasts; 1 bowl Proats (2 packages oatmeal, 2 scoops casein, 2 servings almonds); 1 whole Cadbury Milk Choc Bar
TOTAL: ~1900cals; 150g CHO; 150g protein; 60g Fat

MEAL 2) The remaining ~1100-1300 cals and macros b/n 6-8 pm.

DAILY TOTAL: ~3000-3200cals; 260g Protein; 260g CHO, 110g Fat
(This is a slight decrease from my bulking numbers I have been running so far of: ~3400 cals; 265g Protein; 335g CHO; 100-110g Fat)

Thanks again to all that follow this journal. Any advice/comments/posts is more than welcomed.

[PBateman2]

Subbed KILL IT!

Sick chest session. Cals/macros look solid.

[juliacheh]

Subbed.

[braggable]

Subbed KILL IT!

Sick chest session. Cals/macros look solid.

Subbed.

Thanks! BTK!

[jagadzie]

In! Keep up the great work!

[braggable]

In! Keep up the great work!

Thanks! I really appreciate it.

[MisSarahC]

Oh yea...in it to win it Subbed

[braggable]

Oh yea...in it to win it Subbed

Thanks! Im Stoked! Good luck to you as well

[SupaaJ]

I'm here for the batman undies.

Wait, wut?




Nice bday balloon too. (no bromo) o_O

[braggable]

I'm here for the batman undies.

Wait, wut?




Nice bday balloon too. (no bromo) o_O

LOL, SupaaJ!! Glad to have you, hoss!

[jordanair45]

I'm here for the batman undies.

Wait, wut?




Nice bday balloon too. (no bromo) o_O

HAHAH

I spat out my fuk'n coffee when I saw that pic!

Sounds like you got a plan! I like it. Will follow. Damn, you were thinnnnnnnn! Good shyt so far!

[braggable]

HAHAH

I spat out my fuk'n coffee when I saw that pic!

Sounds like you got a plan! I like it. Will follow. Damn, you were thinnnnnnnn! Good shyt so far!

Thanks, bro! Yeah, I predict that by the end of these 18 weeks everybody will be sporting the "baby-pants" look, LOL.

Thanks for following!

[Webber91]

Sub'd.

p.s. link in my sig *hint hint*

[braggable]

Sub'd.

p.s. link in my sig *hint hint*

Thanks bruddah! Sub'd into your log as well. Good luck!

[Crash67]

Rip it up brah.

Question for ya, when you were running, did you just start out at 10 and then go to like 11 min the next day or what were you doing?

[braggable]

Rip it up brah.

Question for ya, when you were running, did you just start out at 10 and then go to like 11 min the next day or what were you doing?

Whats up man!

I started out running 10 min every morning. This was when I weighed ~220lbs (none of it was muscle, lol). It was exhausting and I felt like I was gonna die.

I didn't increase right away but I went from running once for 10 min, to running twice a day for 10 min to running 20 min, then 30, etc. It took me ~3-4 months to get to that.

By the time I was running 1.5 hours a day, it was 3 years later and I was 80lbs lighter. LOL. (My first pic on the first post).

I got addicted to running. 1.5 hours a day is an ungodly amount.

[angryguywalking]

Subbed

[Jonesy08]

Subbed

I echo this sentiment

[braggable]

Subbed

Thank you sir! I sub'd in your log as well.

I echo this sentiment

Another BTK soldier! Stoked to have you.

[Jonesy08]

So do you still run regularly?

I have kinda fell in love with it myself and never thought i'd find myself saying that. I used to HATE running when i was a fatass...

[braggable]

So do you still run regularly?

I have kinda fell in love with it myself and never thought i'd find myself saying that. I used to HATE running when i was a fatass...

I have not ran in months. The only cardio I do these days is 10min of stationary bike once a week, LOL.

Seriously, I got addicted to running. I was waking up at 4am to run 1.5 hours 7 days a week. It got out of hand. I might start again one day but I am never gonna get to that point again.

How much do you run these day?

[Jonesy08]

Lol holy **** that is a lot of running.

I only do 5k every 2nd day at the moment but was thinking of stepping it up a notch. I alternate lifting and cardio days then have sunday off.

Where can I find this Chocohol Crew in your sig?

[braggable]

Lol holy **** that is a lot of running.

I only do 5k every 2nd day at the moment but was thinking of stepping it up a notch. I alternate lifting and cardio days then have sunday off.

Where can I find this Chocohol Crew in your sig?

LOL, Actually I started the Chocohol Crew after one of the many IIFYM vs Bro-Science threads. I have eaten an entire Cadburry Milk Choc bar with my lunch every day during my bulk and will continue to do so during my cut, lol. I am a true chocoholic.

[allmebaby]

In for Ironman and Spiderman updates.

[braggable]

In for Ironman and Spiderman updates.

LOL, thanks for following! I will try to not disappoint

I sub'd into yours as well. Good luck!

[Jonesy08]

LOL, Actually I started the Chocohol Crew after one of the many IIFYM vs Bro-Science threads. I have eaten an entire Cadburry Milk Choc bar with my lunch every day during my bulk and will continue to do so during my cut, lol. I am a true chocoholic.

Lol ah i see.

I have a bit of a sweet tooth myself. I love this IF type lifestyle, means I can have my cake and eat it too.

What's your stance on alcohol?

[spicyprice]

IN!!!!!!!


Representin'!!!!!!!!!!!!!!!!!!!!


brb, buying little mermaid panties.