***Skinny fat guy trying to recover***

[waqas11]

Hello i thought i should create a log and see how it goes. I am currently skinny fat at 18% bf, iv tryed recomp and it doesnt work so i will cut then bulk and repeat the process.
current stats:
11stones 10pounds
5ft 11inch

workout routine is:
mon,wed,fri: full body workout
tue: p90x strech(working on flexibility)
saturday:40min jog
thurs,sun: rest

Diet: i try eating around 2000-2300calories mon-fri. I burn much more!! i use a bodymedia to get my burned calories. i look at my calories weekly. On sun-sat i eat above maintaince the calories i have got left from during the week, after taking away the defiect.

i am using livestrong to count calories, so macros will not meet calories unfortunatly, but i will post only fats and proteins, and please assume the rest is carbs becuase it will be.


For example: mon-fri, i get a total defiect of 5000calories i need to only have a 3500calories defiect, so i split the remaining calories between the 2 days, if i burn 2600calories on saturday i get to eat 3250calories. So without the confusion i eat at a defiect mon-fri and eat above or at maintaince on weekends.

Current supps: Protein shake, multivitamin, and iv ordered REDuction PM not received it yet.

I will post food images, and update the log as much as i can, i will try to update daily but no garantee. If this log is not a success i will close it, i will see if it is a success my jan-2012.

I will also try keeping you updated with what i did on that day aswell.

week1- 12.2stones 20.1%bf
week2- 12.1stones 19.5%bf
week3-12 stones 19% bf
week4- 11.14 stones 18.9%
week5-11.12 stones 18.1%
week6-11.10 stones 18%
week7- 11.10 stones 17.8%

starting on week 8.

btw i eat loads of chewing gum!!!

[waqas11]

http://www.youtube.com/watch?v=M3WL9dX4Q0k

can i get a form check on this please...



image of legs.



front



front

can you also please give me a bf% guesstimate.

[waqas11]

Sunday- Rest day

calories:3850-140g fat- 150gram protein- rest carbs(according to livestrong it is 422)

what i did: i went to the city center to do some shopping.

Bodymedia burn:2650 calories.



daily breakfast- everyday porridge but diffrent flavours. this one is sultan,raisins, cranberry and apple.

also everyday hot chocolate- again diffrent flavours, this one is mint flavoured hot choco.



some pizza from yesterday, it looks old now becuase i took the image today.

i had fish and chips with mushy peas all over them but i wasnt intending to start a thread. I also had ripple chocolate and 2 packets mccoys crips packet. 4pc of chocolate weetabix with 400ml milk.

[ian0789]

So you are eating over 1K on an off day. I know its cal in vs cal out but I some what think that your approach is a bit off 0.o

[waqas11]

So you are eating over 1K on an off day. I know its cal in vs cal out but I some what think that your approach is a bit off 0.o

Im splitting my calories over rwo days. But on saturday i eat 3.5k and i burned 3.5k. So i was left with 1.25k cals to get a defiect of 3500. So i eat 1.25k cals u understand?

[SideSteal]

Im splitting my calories over rwo days. But on saturday i eat 3.5k and i burned 3.5k. So i was left with 1.25k cals to get a defiect of 3500. So i eat 1.25k cals u understand?

You're basically tracking a weekly intake vs a daily intake and using a bodybugg to keep track of your total deficit. It should work just fine provided your macronutrient split isn't totally fcuked.

[waqas11]

Monday, workout day:

3x8-squats-70kg
3x8-bench press-55kg
3x8-lat pull down-55kg
3x10-barbell curl-22.5kg
3x10-lying tricep extension-20kg

Eaten 2250calories 157g protein 58g fat rest are carbs.(according to livestrong 244g carbs)
burnt 3550 calories total defiect=1300calories

walked a lot on monday, from my home to college which was about 4miles, i decided to walk since i had plenty of time for my lesson. i was ahead of schedule becuase i woke up early and had my gym session a little earlier then planned.



3 white fish fillets, with red potato and cheese and mayo! you will always see mayo on my food becuase its my best topping!



tuna melt!! with cheese. I bought my tuna melt from a local bakery called greggs.

[waqas11]

You're basically tracking a weekly intake vs a daily intake and using a bodybugg to keep track of your total deficit. It should work just fine provided your macronutrient split isn't totally fcuked.

yes thats what i intend on doing. On the weekends i eat alot and i need a break from my diet so i think this is the best approach, i feel much better on mon-wed then on thurs and friday i start draining out. However i look forward to the weekend just so i can eat a lot!

[waqas11]

Tuesdat, p90x strech. 1hour streching using p90x

Eaten 2150calories 156g protein 56g fat rest are carbs.(according to livestrong 230g carbs)
burnt 3000 calories total defiect=850 calories

apart from doing p90x i went to college and apart from that nothing much.

there is abit of a delay for my Reduction PM shots, the company said the couldnt deliver them becuase the supplier sent the wrong ones so i will be recieving them on monday hopefully!



main meal was 150g chicken breast, red potato, cheese and light mayo on top!! chicken looks burnt because i put peri peri flavouring on top, but it tasted quite nice.



salmon sandwhiches! with lemon on top of the bread for lunch

[waqas11]

This log is a failure lol! I will not be posting anymore!!

[Tengil]

What? Why? I'd really like to see how you do with your cut! I'm at a similar stage myself...

[waqas11]

What? Why? I'd really like to see how you do with your cut! I'm at a similar stage myself...

O so i have got someone who is intrested! Ok i wil post tommrow, wednesday and thursdays log.

[waqas11]

Since people are following i will give it another go!

Wednesday, workout day:

Deadlifts
3x8-95kg

military press
2x8-7.5kg
1x6-37.5kg

leg press
1x8-150kg
1x8-152.5kg
1x8-155kg

seated cable row
3x845kg

upright row
3x12-27.5kg

dumbell curls
3x10-12kg

dips on assist
1x12-10kg
2x90-5kg

Eaten 2100 calories 141g protein 57g fat rest are carbs.(according to livestrong 210g carbs)
burnt 3550 calories total defiect=1450calories



same meal but instead 3 eggs!



pre bed snack- chocolate brownie porridge!!

it was a slow day doing coursework for college and running around to get stuff for my assignments!

[waqas11]

thurday- Rest day!!

did nothing really, went to the city center to do some shopping bought my winter coat!!

calories eaten-2400 69g fat 153g protein rest carbs(according to livestrong 260grams carbs)



recieved my Reduction PM , i find it hard to go to sleep when cutting! it could take upto 3 hours sometimes



400grams of veggies! need the fiber!

[NattyOnRoids]

don't shut down the log, be assured people are following up they just don't necessarily post everytime..

keep at it brah good luck

and for godsake drop the mayo, it has barely any nutritional value

[waqas11]

don't shut down the log, be assured people are following up they just don't necessarily post everytime..

keep at it brah good luck

and for godsake drop the mayo, it has barely any nutritional value

thanks, but i love mayo!! its amazing!! i cant wait for saturday, thats when i have the chips and cod fillets and chcken samosas!!

O yh and the 4 pc of chocolate weetabix!

[Tengil]

thanks, but i love mayo!! its amazing!! i cant wait for saturday, thats when i have the chips and cod fillets and chcken samosas!!

O yh and the 4 pc of chocolate weetabix!

If you love the mayo, go for it!

I would increase the protein though, considering you are cutting. You could easily go for 1.5 g/lbs.

[waqas11]

Friday, workout day:

incline dumbell press
1x8-22kg
1x8-24kg
1x7-24kg

dumbel flyes
3x8-14kg

calf raises
1x8-100kg
2x8-105kg

T bar row
1x8-50kg
2x8-55kg

dumbell shoulder press
1x8-18kg
1x7-20kg
1x5-20kg

21's
3x21-20kg

tricep kickback
3x8-25kg


Eaten 2700ries 157g protein 78g fat rest are carbs.(according to livestrong 270 carbs)
burnt 3700 calories total defiect=1000calories

Friday! i went out to watch the movie Harold and Kumar Christmas! its a good movie! went to do some shopping, i need my stuff for the weekend


70 calories each! i had about 7pieces!!



3 eggs with mayo and salt and pepper.

so monday to friday
1300 calories
850 calories
1450 calories
500 calories
1000 calories

total defiect= 5,100 calories - 3500calories= 1600 calories remaining!!

so tommorow will be a big eat and sunday, tommorow i will do cardio and do shyt loads of walking, going shopping!! so i might eat at maintaince tommorow, expecting to burn 3500calories and and sunday expecting to burn 2600calories so 2600+1600=4200calories on sunday!

btw im a carbaholic, so i have loads of carbs instead of fats.

[happylifter]

your cutting yet eating a load of crap why i understand the odd cheat but you have far to many also drop the mayo all it contains is sat fat which is crap for cutting

[waqas11]

your cutting yet eating a load of crap why i understand the odd cheat but you have far to many also drop the mayo all it contains is sat fat which is crap for cutting

its calorie in vs out aint it?? as long as i meet my macros and micros i can eat what i want?

what crap am i eating? i do a lot of cardio dont i?

[waqas11]

Saturday: AM cardio 40 mins, and streching calories burnt 430calories on treadmill.

Also weigh in day, im down to 11.8.6 stones and 16.8% BF!!!!

calories eaten: 3781 calories 129g fat 147g protein rest carbs( according to livestrong 505gram carbs(not including the chicken samosas, becuase i had to type it in my self)

calories burnt accoding to bodymedia- 3800calories

Meaning break-even still got 1600calories remaining for tommorow!

i also took the Reduction PM shots they taste absoutly awful it work amazing, had great sleep!


After eight mcflurry from mcdonalds, since its the festive season i thought i should give it a try, and let me tell you its fukcing amazing!! 400calories


Chewits extreme- 130calories. ignore the rest of the sweet and stash!


Rolo ice-cream cone- 250calories



Main meal of the day, 300gram oven chips, battered fish, 3 fish figers, and 3 chicken somosas, with 300gram mushy peas. total calories for this meal= 1447calories

pre-bed meal

80grams Mini weetabix bites with 400ml milk( i put hot milk in becuase i think it tastes better)=total calories 510calories.

[EliteExtra]

holy fukn sheet lol at cutting on all that crap.

if looking great was as easy as that dont you think everyone would be able to look great??

How many great looking BBers have you seen who cut on ice cream, milk, cereal, fish+chips, bread, cheese and macdonalds?

Ill be interested to see how this cut goes... How long have you been cutting for?

[waqas11]

holy fukn sheet lol at cutting on all that crap.

if looking great was as easy as that dont you think everyone would be able to look great??

How many great looking BBers have you seen who cut on ice cream, milk, cereal, fish+chips, bread, cheese and macdonalds?

Ill be interested to see how this cut goes... How long have you been cutting for?

8th week running, i do a hard defiect on weekdays and then eat the calories on weekend to make it only 3500calories, gone from 12.2stones down to 11.9stones with this process, but next week is christmas and the parties are going to fuk me up lol!!

As long as i am in a weekly defiect of 3500 im good to go, and if i meet my micros and macros...taken advise from wonderpug before starting.

[waqas11]

Saturday Update!! i walked so much on saturday i burnt the most calories every i beat my record 3899calories!! also my steps 30k!!


Also other updates i will have to go for a buffet on thursday upset becuase its going to effect my cut a lot!! its one of my family members b-day, and they want to go to the 5* buffet which has absoulety amazing food! my weigh in will be effected, it takes 4 days for my water weight to disappear!


shall i enjoy my self or should i control???

[WonderPug]

^ Enjoy yourself.

your cutting yet eating a load of crap why i understand the odd cheat but you have far to many also drop the mayo all it contains is sat fat which is crap for cutting

There's nothing wrong with saturated fat and, in fact, it's healthy to consume such.

Anyway, it looks like your plan is working very well and thus there's no reason to deviate, as long as you're enjoying the calorie patterning.

P.S. The foods look really yummy!!!

[waqas11]

^ Enjoy yourself.



There's nothing wrong with saturated fat and, in fact, it's healthy to consume such.

Anyway, it looks like your plan is working very well and thus there's no reason to deviate, as long as you're enjoying the calorie patterning.

P.S. The foods look really yummy!!!

Hey thank you for your input, appreciate it!

[IronLyfe]

went to rep you and came across this log, you just made me hungry bro!

You've got some got good food but quite a lot of junk as well haha I'm like dat 2, being Asian it's hard avoiding certain foods what with family wanting you to eat certain stuff

keep it up and just make sure you get in enough protein (the main thing)

I'll rep you tomorrow, on recharge right now

[dvdrestrep]

Like others have stated you need to clean up your diet if your trying to burn some of that fat...and I see nobody answered your question regarding your form...But it looks good

[waqas11]

went to rep you and came across this log, you just made me hungry bro!

You've got some got good food but quite a lot of junk as well haha I'm like dat 2, being Asian it's hard avoiding certain foods what with family wanting you to eat certain stuff

keep it up and just make sure you get in enough protein (the main thing)

I'll rep you tomorrow, on recharge right now

No problem thats for the input!

Like others have stated you need to clean up your diet if your trying to burn some of that fat...and I see nobody answered your question regarding your form...But it looks good

Im meeting my micros and macros, so i should be able to fill the rest in the what i want. I do shyt loads of cardio just so i can eat this stuff. Thanks for the input, also the input for the form check.

[waqas11]

Sunday- Rest day

Calories eaten: 4.3k macros are 150grams Fat, 150 Grams protein, (According to Livestrong carbs 582g)

Calories burnt- 2800.

1600calories remaining from the week +2800calories =4400calories, i eat 4200calories but call it breakeven done!

So no calories remaining now! Starting fresh tomorrow, but a heads up starting monday, my diet will have no treats lol, its going to be a blunt diet, becuase:
1. Going to a buffet on Thursday.
2. Sunday=Christmas
3.Monday- Boxing day= Shopping then im going to watch MI4- Ghost protocol!!

Sunday activity: Went to Subway and played PS3 all day!



Subway Steak and cheese- Calories 720


2 Fillet, battered fishs, with 300grams oven chips and 150grams mushy peas!- Calories 988


Chocolate weetabix(wholegrain) with 400ml milk- Calories 512


Custard with 7 pc of mini flapjack bites calories 810( Sorry the plate isnt full i realized after i dug in that i should take pics, but hey better then nothing!)


130cal prawn cocktail crisps! pre bed snack!