Deadbob's 90 day Challenge

[Deadbob]

OK gents, this log was somewhat of an impulse decision. I wanted to start a log in which I document how I plan to get my fat ass into shape. It was impulse in that I started it today. As a result, I do not have starting pics or measurements. I' plan to post these tomorrow

DAY ONE

WORKOUT - Back / Bi
WARMUP
15 Min Treadmill (3% incline 3.0 MPH)

PULL-UPS
5 wide grip (30 second negative on last rep)
5 wide grip (27 second negative on last rep)
4 wide grip (22 second negative on last rep)
3 wide grip (15 second negative on last rep)
3 wide grip (15 second negative on last rep)

DB ROW
40 X 5
40 X 5
45 X 5
45 X 5
50 X 5

PRONE TRAP RAISE
15 X 5
15 X 5
15 X 5
15 X 5
15 X 5

RACK PULL
185 X 5
195 X 5
195 X 5
195 X 5
195 X 5

EX-BAR CURLS
45 X 5
55 X 5
55 X 5
60 X 5
60 X 4 (failed on last rep)

ELLIPTICAL
30 Min (6% incline, 7/20 resistance)

DIET
BREAKFAST
2 Eggs
1 cup Oatmeal W/ 1 Tbsp of Cinnamon

LUNCH
Buffalo Chicken Wrap

DINNER
8oz Salmon Filet
1.5 cup Gardon salad (no dressing)

PWO
Protein Shake W/ 1 Tbst Natty Peanut Butter

SNACKS
1 Cup Pistachios
4 Girl Scout Thin mints

TOTALS
2135 Calories
43% fat (102G)
26% Carbs (140G)
32% Protein (173g)

DAILY MOTIVATION

[pUniCepts]

1nd

[Bananahammock]

2rd

[E_P_C]

350th

[Dawginitup16]

5 rd.

[TheReverend]

In b4 illness

[Deadbob]

In b4 illness

I should be good until July. Chances are I'll either hurt myself or my work schedule will go to sh*t.

[TheReverend]

I should be good until July. Chances are I'll either hurt myself or my work schedule will go to sh*t.

It's today now. Post pics and measurements.

[Deadbob]

It's today now. Post pics and measurements.

Yes dear...

WEIGHT: 207Lbs
NECK: 15.75
SHOULDERS: 46.25
CHEST: 44.25
WAIST: 41.25
HIPS: 39.50
THIGH: 24.00
CALF: 16.00
ARM:13.50
FOREARM: 11.00

[E_P_C]

Dude u measured ur arms wrong

[Deadbob]

Dude u measured ur arms wrong

Unflexed 13.5, Flexed 14.5

feelsbadman.jpg

[TheReverend]

Unflexed 13.5, Flexed 14.5

feelsbadman.jpg

Don't feel bad, feel excited. EPC is just one cheeky kunt mate, I swear. You've got a great opportunity to recomp your body and gain lean body mass when parts are under developed.

[E_P_C]

Don't feel bad, feel excited. EPC is just one cheeky kunt mate, I swear. You've got a great opportunity to recomp your body and gain lean body mass when parts are under developed.

i wasnt trying to be a dick, his arms just dont look that small in that pic

[TheReverend]

i wasnt trying to be a dick, his arms just dont look that small in that pic

i know bb

[400Lb Gorilla]

in on epic 90 day log

BTW, i am going to have to agree with EPC, that cant be an accurate arm measurement. you llok like you have atleast 13.75" arms

try and keep this journal going AFTER 90 days.

[Deadbob]

DAY 2

Started off the day spending 30 minutes rolling on a PVC pipe. After dealing with the Unit Coordinator at work, I have decided to name the pipe "Michele". The reason being is they are both big, black, and you feel so much better once they are gone!

WORKOUT - Chest / Tri's
15 Minutes Treadmill @ 3% & 3.0MPH
BENCH (Drop sets)
165X5
155X5
145X5
135X5
125X5

DB FLIES
20X10 (picked too light of a weight)
30X5
35X5
35X5
35X5

INCLINE DB Press
45X5
45X5
55X5
55X5
55X5

CABLE EXTENSIONS
70X10
75X10
80X10

CARDIO
45 Mins Elliptical @ 6% and 6/20 resistance

DIET
BREAKFAST
2 Eggs
1 cup Oatmeal W/ 1 Tbsp of Cinnamon

LUNCH
Chicken Pita with Mediterranean Salad

DINNER
Grilled Chicken Brest
Broccoli with melted Cheese

SNACKS
6 Red Vines
1 Cup Trail mix
2 handfuls of Sunflower seeds (approx 1/8 cup)
1/2 Avocado
1 serving Casein (prior to bed)

PWO
1 serving Whey

TOTALS
2306 Calories
37% Fat (196.6G)
30% Carbs (174.3G)
33% Protein (194.5g)

DAILY MOTIVATION

[pUniCepts]

Started off the day spending 30 minutes rolling on a PVC pipe. After dealing with the Unit Coordinator at work, I have decided to name the pipe "Michele". The reason being is they are both big, black, and you feel so much better once they are gone!

strong BBP

What's your goal for the 90 days? Just lose fat/ gain muscle, or do you have a target weight or BF%?

[Deadbob]

strong BBP

What's your goal for the 90 days? Just lose fat/ gain muscle, or do you have a target weight or BF%?

For this log, I'm looking at dropping between 16 - 24 Lbs of fat

Goal by the end of the year is single digit BF

[TheReverend]

For this log, I'm looking at dropping between 16 - 24 Lbs of fat

Goal by the end of the year is single digit BF

You can CRUSH that.

I was lower weight and bf % starting my 84 day challenge, and dropped more than your 24 lb goal, and we still have almost 4 full weeks to go.

You got this and then some.

[Deadbob]

DAY 3

Today was a "Grab and Go" day. We were expecting "Occupy Phoenix" to protest us because the company I work for is a member of the American Legislative Exchange Commission. Last time the "unwashed" showed up, my lunch consisted of a Doughnut. Soooo if I wanted to eat, I needed things on hand, hence the "simple" diet. Unfortunately, the smelly bastards were a no call/no show

WORKOUT - ACTIVE RECOVERY
20 Minutes rolling on Michele(morning)
35 Minutes Treadmill @ 3.5% & 3.2MPH
20 Minutes full body stretching
Knees and Shoulder Pre-Hab work

DIET
BREAKFAST
2 Eggs
1 cup Oatmeal With Raisins and Cran-Raisins & 1 Tbsp of Cinnamon,

LUNCH
Turkey Sandwitch

DINNER
Chili-Mac

SNACKS
Almonds
Greek Yogurt
Babybell Light Cheese mini-wheel
Monster Energy Drink (the once with BCAA's)
1 serving Casein (prior to bed)

PWO
1 serving Whey

TOTALS
1805 Calories
28% Fat (56.2G)
41% Carbs (184.6G)
31% Protein (142.5)

DAILY MOTIVATION

[TheReverend]

Less fats and carbs

[400Lb Gorilla]

lol i had to go up and find out WHAT Michelle was. solid chest/tri workout but why did you pick dropsets? just curious

[Deadbob]

lol i had to go up and find out WHAT Michelle was. solid chest/tri workout but why did you pick dropsets? just curious

Got a few power lifters at my gym that have a meet in April. One finished bench (first time I've seen someone bench 515 in person), the other was getting his lifting shirt on. So I said fuk it, let's get in and out

[E_P_C]

Less fats and carbs

this

[Deadbob]

Less fats and carbs

this

Right now my main goal is Calories out > Calories in, and have my protein at around 160g.

The idea is to get me eating healthy. I get paid again on the 9th. That weekend is when I go shopping again, so my meal plans starting the 12th will have a ~120g Carb limit. After 2 weeks, I plan to keep the carbs under 100 for rest of the log.

As far as fats, I could care less how high those get as long as I keep Saturated Fats under 25g. Ultimately, I want to keep Fats between 30 - 35%, but it's written in sand instead of stone. My calorie counter does not do Trans fat

[Striation]

Right now my main goal is Calories out > Calories in, and have my protein at around 160g.

The idea is to get me eating healthy. I get paid again on the 9th. That weekend is when I go shopping again, so my meal plans starting the 12th will have a ~120g Carb limit. After 2 weeks, I plan to keep the carbs under 100 for rest of the log.

As far as fats, I could care less how high those get as long as I keep Saturated Fats under 25g. Ultimately, I want to keep Fats between 30 - 35%, but it's written in sand instead of stone. My calorie counter does not do Trans fat

Do what feels right and what will keep you on track. I am having many more carbs and fats than you and a lot less protein and my cut is going really well. Calories are the most important thing. Keep it up!

Edit: I noticed on day 2 that your numbers are off.
TOTALS
2306 Calories
37% Fat (196.6G) 1769.4
30% Carbs (174.3G) 697.2
33% Protein (194.5g) 778
= 3244.6 calories

[Dawginitup16]

Hell yeah man. Keep up the good work. Are you taking any supplements besides casein/whey?

[Deadbob]

Yeah, fat for that day should have been 96.6., not 196

[Deadbob]

Hell yeah man. Keep up the good work. Are you taking any supplements besides casein/whey?

Orange Triad
CLA
Fish Oil
Melatonin

[Deadbob]

DAY 4

WORKOUT - Shoulder / Traps
15 minute Treadmill Warm-up
STANDING MILITARY PRESS
95X5
95X5
95X5
95X5
95X5 (was more of a push press TBH)

FACE PULLS
70X10
80X10
90X10
95X10
95X10
Went a little overboard with the volume, but I was "feeling it"

FRONT/SIDE LAT RAISES (superset)
10X10/10
15X10/10
15X10/10
stopped at 3/5 sets because my left shoulder was popping. No pain, but it made me uneasy

SMITH MACHINE SHRUGS
135X10
155X10
165X10

30 Minutes Stationary bike (Random hill, 6/10 resistance)


DIET
BREAKFAST
2 Eggs
1 cup Oatmeal With Raisins and Cran-Raisins & 1 Tbsp of Cinnamon,

LUNCH
Turkey, Turkey Bacon wrap

DINNER
Ground Chicken Meatloaf
Sweet Potato
Aspargus

SNACKS
Beef Jerky
Greek Yogurt
1/2 Avocado
1 serving Casein with Natty Peanut Butter (prior to bed)

PWO
1 serving Whey

TOTALS
2076 Calories
28% Fat (66.7g)
37% Carbs (196.7g - 32.4 fiber)
35% Protein (183.2g)
Carbs are higher than I would have preferred. The main culprit was the Oatmeal in the Meatloaf and Breakfest

DAILY MOTIVATION