Let The Chaos Begin -- Leangains and Chaos and Pain

[TinyMuscolo]

saturday 8/9/12
Today
ok so today, i am going to completely break all my diet rules etc, been finding i have been havin really bad cravings etc lately for the worst things so i am gunna have ONE nd only ONE binge day that may make me completely sick or not i dunno,will keep u posted, not going to track macros today, then as of tomorrow there are only 6 weeks till the wedding of my cousin, so i will be doing a modified diet, it will be as follows

Still leangains however
Lunch 1 protein shake or light meal - bout 200-300 cals
mayb another protein shake in afternoon bout 1 hr pre workout if having shake for lunch
Dinner will consist of chicken veg and some form of carbs
will be keepin macros to about 1200 hopefully, will try to keep up the 2 HIIT sessions, add one or 2 more in on weekend and mayb one thru the week its gettin serious now guys i know i havent got a competition but there will be a lot of people at this weddin that havent seen me since highschool wen i was the FAT KID so this is the time to show them wat i have done and i wanna get it right, hoping to maintain most of my muscle mass, i have found an old photo from 2008, that will give a rough idea of what i started as will post as soon as i get scanner installed on computer, til then would like any1's input Esp TINY, and TheNaturalEdge

My take on this is: youre doing reeeally well, 100% TM style. Id not change anything, even HIIT cardio may be simply accessory, so dont stress over it and do it as long and as much you enjoy it. Deficits work, even if I didnt get when the wedding is.

As for your diet, you seem to go pretty light during the day, and then "splurge" on 1k cals at dinner. Good strategy bro, the same I implement in my daily life, it keeps me active during the day and ready to embrace calories at social evenings at any day! Pizza and Gelatos come at me! LOL

[aussieboi901]

cheers man really appreciate ur input

[aussieboi901]

Ok so mixed feelin on workout today
OHP 6x3@116
Squats these sucked had to go to use a machine felt a terrible pain in the top of my quad, not sure wat it is but will keep an eye on it
Bent Over Rows 3x5@155

Couldnt do my lat pull downs, both machines taken at the gym, so went with BOR's instead

Diet was pretty good
Lunch
Coles - Cooked and Peeled Prawns, 250 g 223 3 3 51
Vegetable - Capsicum, Red, 50 g 13 2 0 1
Add Food Quick Tools 236 5 3 52
Dinner
Woolworths select - Mussels, 1 container (252 grams) 296 10 7 45
Naturegg - Simply Egg Whites, 5/8 cup 75 0 0 18
Woolworths (Home Brand) - Diced Tomatoes In Tomato Juice, 200 g 40 6 0 2
Dorsogna - Triple Smoked Ham, 300 grams 273 0 7 51
Coles ( Au ) - Light Tasty Shredded Cheddar Cheese, 25 g 85 0 6 8
Add Food Quick Tools 769 16 20 124
Snacks
Add Food Quick Tools

Totals 1,005 21 23 176

Dinner was chilli tomato mussels and ham cheese and chilli omlette

[aussieboi901]

So Today, 45mins rings, 20 HIIT and 20 foam rolling and stretching, felt great today

Diet was great
Lunch
Woolworths - Chicken Thigh Skinless, 250 g 290 0 10 50
Chobani - Plain Non Fat Greek Yoghurt (Australia), 50 g 29 2 0 5
Red Gem Growers & Packers - Tuscan Red Onion, 50 g Raw 13 5 0 1
Add Food Quick Tools 332 7 10 56
Dinner
Woolworths - Chicken Breasts (Free Range), 390.0 g 413 0 4 97
Woolworths Homebrand - Cage Eggs Extra Large Egg, 2 eggs (104g) 138 1 10 13
Woolworths Select - Salsa- Medium Chunky Tomato, 50 g 24 4 0 1
Add Food Quick Tools 575 5 14 111
Snacks
Chobani - Plain Non Fat Greek Yoghurt (Australia), 150 g 87 7 0 14
Musashi - Iso 8 Lean Muscle Wpi Protein, 30 g 112 1 1 25
Strawberries - Raw, 100 g 32 8 0 1
Add Food Quick Tools 231 16 1 40

Totals 1,138 28 25 207

[aussieboi901]

So good workout today
DB Bench 7x3@115
Deadlifts 2x5@259
Squats 2mins at 132

Had to do db bench as all racks were taken
felt good on deads today, went lighter on squats with the niggling injury, give it a chance to get better

DIET was great again, cravings are finally starting to subside :P
Lunch
Woolworths select - Stir fry vegetables, 1/2 container (500 grams) 73 11 1 4
Woolworths - Chicken Thigh Skinless, 250 g 290 0 10 50
Add Food Quick Tools 363 11 11 54
Dinner
Woolworths - Chicken Breasts (Free Range), 320.0 g 339 0 3 79
Naturegg - Simply Egg Whites, 1/2 cup 60 0 0 14
Carrots - Raw, 100 g 41 10 0 1
Celery - Raw, 100 g 14 3 0 1
Add Food Quick Tools 454 13 3 95
Snacks
Chobani - Plain Non Fat Greek Yoghurt (Australia), 150 g 87 7 0 14
Musashi - Iso 8 Lean Muscle Wpi Protein, 30 g 112 1 1 25
Strawberries - Raw, 100 g 32 8 0 1
Aeroplane Jelly Lite - Vanilla Berry, 1 container (1000 gs ea.) 56 1 0 12
Add Food Quick Tools 287 17 1 52

Totals 1,104 41 15 201

[aussieboi901]

Todays workout- 45 mins gymnastics rings, 20 min HIIT and 20 min foam rollin and stretchin

Diet was good Lunch
Woolworths - Australian Beef Mince Heart Smart, 300 grams 405 2 14 62
Birds Eye Country Harvest - Carrot, Cauliflower and Broccoli - Veggies, 75 g 22 4 0 2
Woolworths Home Brand - Diced Tomatoes In Tomato Juice (Can), 200 g 36 6 0 2
Red Gem Growers & Packers - Tuscan Red Onion, 50 g Raw 13 5 0 1
Add Food Quick Tools 476 17 14 67
Dinner
Woolworths - Chicken Breasts (Free Range), 320 g 339 0 3 79
Coles - Cooked and Peeled Prawns, 100 g 89 1 1 21
Raw - Calamari Tube (Half), 102 g (approx. half tube) 94 3 1 16
Add Food Quick Tools 522 4 5 116
Snacks
Chobani - Plain Non Fat Greek Yoghurt (Australia), 100 g 58 5 0 9
Bulk Nutrients - Micellar Casein Chocolate, 15 g 56 1 0 12
Australian - Strawberries - Fresh, 250 g 53 7 0 4
Aeroplane Jelly - Jelly Lite - Lime Flavour, 1 container (1000 gs ea.) 56 1 0 12
Add Food Quick Tools 223 14 0 37

Totals 1,221 35 19 220

[aussieboi901]

Friday 21/09/2012
Decided to do an early refeed this week, felt like s**t friday nite wen i got home and gym performance coulda been better all racks were taken so did bench press instead of Push press, but got a rack at the end to do squats

Bench Press 8x3@165
Bent Over Rows 8x3@159
Squats 4x3@220 these sucked today think its that stupid injury, head was GO GO GO but legs hurt, and i think i heard a lil pop

Diet
Lunch
Woolworths - Chicken Breasts (Free Range), 300 g 318 0 3 74
Add Food Quick Tools 318 0 3 74
Dinner
Woolworths - Chicken Breasts (Free Range), 300 g 318 0 3 74
Leggo's - Red Wine Bolognese Chunky Pasta Sauce - Tomato, Red Wine & Herbs, 286 g 212 26 8 5
Homebrand (Woolworths) - Ribbed Penne, 150 g 537 99 3 24
Woolworths - Kalamata Olive Sourdough Bread, 0.5 container (520 gs ea.) 590 106 7 20
Add Food Quick Tools 1,657 231 21 123
Snacks
Nestle Peter's - Lite and Creamy French Vanilla Ice Cream, 0.75 container (828 gs ea.) 945 182 18 23
Woolworths Homebrand - French Cheesecake, 0.5 container (450 gs ea.) 672 75 35 11
Subway - White Chocolate Macadamia Nut Cookie, 135 g 660 87 33 6
Add Food Quick Tools 2,277 344 86 40

Totals 4,252 575 110 237

this was a good refeed, pics to follow later

[aussieboi901]

Hey guys, so sorry for not posting for a couple of days was camping.
Sat and sunday were pretty close about 200 protein 40 carbs and 40 fats
thats bout all for the weekend lol

TODAY
OHP 6x3@116
Lat Pull downs 5, 3 and 3 @176
Squat Machine 10x3@265

So squat racks were taken so had to use machine again, i think i might keep using it for a lil longer until my leg heals a lil more, felt like a decent workout today

Food was great
Lunch
Coles - Cooked and Peeled Prawns, 200 g 178 2 2 41
Add Food Quick Tools 178 2 2 41
Dinner
Woolworths (Home Brand) - Diced Tomatoes In Tomato Juice, 1 container (400 gs ea.) 80 13 0 5
Woolworths - Australian Beef Mince Heart Smart, 400 grams 516 3 19 83
Red Gem Growers & Packers - Tuscan Red Onion, 80.0 g Raw 20 8 0 1
Add Food Quick Tools 616 24 19 89
Snacks
Aeroplane - Jelly Lite - Port Wine Flavour, 1 container (1000 gs ea.) 56 0 0 13
Bulk Nutrients - Micellar Casein Chocolate, 30 g 112 2 0 25
Add Food Quick Tools 168 2 0 38

Totals 962 28 21 168

protein coulda been higher but oh well

will update food porn soon, just struggling for time atm, uni exams gettin close

[aussieboi901]

Ok so pretty happy with todays workout, and diet
45 mins rings 20 mins HIIT and 20 mins foam rolling and stretches
Diet was great
Lunch
Coles - Cooked and Peeled Prawns, 200 g 178 2 2 41
Add Food Quick Tools 178 2 2 41
Dinner
Woolworths - Australian Beef Mince Heart Smart, 500 grams 645 4 24 104
Masterfoods - Smokey Bbq Sauce, 30 mL (2 TSP) 61 15 0 0
Woolworths select - Stir fry vegetables, 1/2 container (500 grams) 73 11 1 4
Add Food Quick Tools 779 30 25 108
Snacks
Aeroplane Jelly Lite - Vanilla Berry, 0.5 container (1000 gs ea.) 28 0 0 6
Add Food Quick Tools 28 0 0 6

Totals 985 32 27 155
Fridays Refeed



monday dinner


TONITE

[RichDestiNY22]

Holy Carb-Load, Batman! That looks Amazing!

[aussieboi901]

Cheers man,

Todays workout
Bench Press 9x3@165
Deadlifts 2x5@255
Squats bout 20 reps with 132 non stop

Diet was good
Lunch
Coles - Cooked and Peeled Prawns, 200 g 178 2 2 41
Add Food Quick Tools 178 2 2 41
Dinner
Woolworths - Chicken Breasts (Free Range), 400 g 424 0 4 99
Add Food Quick Tools 424 0 4 99
Snacks
Chobani - Plain Non Fat Greek Yoghurt (Australia), 400 g 232 18 0 37
Bulk Nutrients - Micellar Casein ( Vanilla), 30 g 112 1 0 26
Woolworths - Seed, Fruit and Nut Mix, 30 g 152 5 11 7
Add Food Quick Tools 496 24 11 70

Totals 1,098 26 17 210

Dinner

[scoveg13]

Just subbed to ya bud! Looking forward to more updates!

[aussieboi901]

Just subbed to ya bud! Looking forward to more updates!

thanx mate ur making sum good progress in ur log too.
Thursday 28/09/2012
45 mins rings 15mins HIIT and stretches with foam roller

Lunch
Birds Eye - Steam Fresh Double Serve - Carrot, Green Beans & Broccoli, 125 g 37 4 0 3
Woolworths - Chicken Breasts (Free Range), 300 g 318 0 3 74
Add Food Quick Tools 355 4 3 77
Dinner
Woolworths - Chicken Breasts (Free Range), 400 g 424 0 4 99
Mushrooms - Raw, 200 g 44 6 1 6
La Casa Del Formaggio - Fresh Traditional Bocconcini, 40 g 82 0 6 7
Woolworths Select - Pizza Sauce, 35 g 30 6 0 1
Add Food Quick Tools 580 12 11 113
Snacks
Add Food Quick Tools

Totals 935 16 14 190
DINNER

[aussieboi901]

Ok so yesterday
Squats 3x3@242-still a lil pinch in my leg so didnt wanna push injury any further
OHP 6x3@115
Bent Over Rows -10x3@160

Mixed effort on workout, food was quite low didnt get much time to eat at all yesterday, work was flat out and then was packing for camping

Lunch
Red Back - Rapid Wpi Protein, 30 g 120 1 0 26
Add Food Quick Tools 120 1 0 26
Dinner
Swisse Active - High Protein Energy Bar - Chocolate Coconut, 30 g 123 3 4 9
Add Food Quick Tools 123 3 4 9
Snacks
Add Food Quick Tools

Totals 243 4 4 35

[summerfitness]

cant wait to see some progress pics

[aussieboi901]

thanx man, progress pics coming in just before the wedding (18-21st oct)

Have been camping the last couple days, been trying to keep diet in check but i think i have overshot the mark, will get on scales tomoz to see where weight is sitting.

BTW i have been monitoring weight but not recording it, ive been more inclined to go by the mirror, as i have noticed some strength gains on a few lifts and think that the scale weight might be a lil dishartening- whether or not this is tru or not lol.

to anyone that has been doing low cal stints and is following in here, have u noticed any visual differences day to day?? my top four abs tend to come and go every few days, thinking its just water but dont know
any input appreciated
also keep an eye out will be posting new plan for summer lean bulk soon, any comments on current weight training plan also appreciated

[aussieboi901]

Ok so did mondays workout today, couldnt yesterday, labour day holiday
Squats 8x3@242.5
OHP 7x3@116
Chins 2 sets of 8 BW

DIET Was good
Lunch
Bulk Nutrients - Micellar Casein Chocolate, 30 g 112 2 0 25
Add Food Quick Tools 112 2 0 25
Dinner
Woolworths - Chicken Breasts (Free Range), 400 g 424 0 4 99
Birds Eye - Steam Fresh Double Serve - Carrot, Green Beans & Broccoli, 125 g 37 4 0 3
Chobani - Plain Non Fat Greek Yoghurt (Australia), 100 g 58 5 0 9
Add Food Quick Tools 519 9 4 111
Snacks
Add Food Quick Tools

Totals 631 11 4 136

cuttin cals a lil low but see how i go - wats opinions got 3 weeks till my cousing wedding, just wanna lose one pants size, should i try to lean out for the remaining 3 weeks or should i do a mild bulk and then cut ready for summer?? so confused and so much going on atm

So DINNER tandoori chicken and veg

[aussieboi901]

Ok so workout today
Bench 6x3@171
Deadlifts 1x5@259 1x3@259
Squats 25 reps @132 2mins non stop

Diet again a lil low, seein just wat the body is capable of
Dinner
Woolworths - Australian Pork Loin Medallion Heart Smart, 200 g 288 0 7 45
Woolworths select - Stir fry vegetables, 1/2 container (500 grams) 73 11 1 4
Woolworths Home Brand - Tomato Paste, 50 g 35 12 0 1
Add Food Quick Tools 396 23 8 50
Snacks
Bulk Nutrients - Micellar Casein ( Vanilla), 30 g 112 1 0 26
Add Food Quick Tools 112 1 0 26

Totals 508 24 8 76

Keepin protein reasonable and havein a serve of BCAA throughout the day

Dinner- Sweet and Sour pork stir fry

[TinyMuscolo]

to anyone that has been doing low cal stints and is following in here, have u noticed any visual differences day to day?? my top four abs tend to come and go every few days, thinking its just water but dont know
any input appreciated
also keep an eye out will be posting new plan for summer lean bulk soon, any comments on current weight training plan also appreciated

Yes sure. When I drop my intake (say taking 400-1k off my avg) and limit carbs, I wake up really tight and defined. Low cals, light dinner and grabbing shots somewhere in the night = wake up contest-ready
Otherwise, going hi-carb without massive water intake makes me watery and soft the day after. Pizza is killer on that.

How come you dropped your intake this much? 500-700/die is the best quick fix to a previous calorie abuse, but pretty much avoidable other than that. Very curious on progress pics, ud be putting em on the reg!

[aussieboi901]

will put up some pics soon, i put on a lil weight in august after going to uni for intensive school, hence the last 6 weeks of PSMF, these last 3 weeks are the killers gotta try to get back to where i was pre- uni so will post pics soon (probs tomoz nite) keep an eye out
Cheers for the support bro

[aussieboi901]

so workout today
45 minutes rings workout and 10 min HIIT

Diet
Dinner
Woolworths - Australian Pork Loin Medallion Heart Smart, 280.0 g 403 0 10 63
Asparagus - Raw - One Full Bunch, 1 bunch 105 21 0 14
Mushrooms - Raw, 200 g 44 6 1 6
Add Food Quick Tools 552 27 11 83
Snacks
Woolworths - Seed, Fruit and Nut Mix, 30 g 152 5 11 7
Add Food Quick Tools 152 5 11 7

Totals 704 32 22 90

lemon garlic mustard pork with asparagus and musshies yummmy

So will TRY to take sum pics on weekend to show you guys some progress, will be flat out studying though, exams next tuesday and wednesday, thinkin i might continue this PSMF for a cupl weeks after the wedding feelin pretty good on these low cals and low carbs feels like my lifts are stonger, but mayb its just my mind lol

[aussieboi901]

FRIDAY 5/10/12
Workout
Squats 9x3@242
OHP 3x3@115
Bent Over Rows 3x3@155 -PR
havent ever hit 75 on bent over rows like this so felt good

Dinner
Mushrooms - Raw, 200 g 44 6 1 6
Onions - Raw, 50 g 21 5 0 0
Macro Meats Gourmet Game - Kangaroo Steak - Herb and Garlic, 1 container (450 gs ea.) 458 18 4 87
Woolworths - Seed, Fruit and Nut Mix, 30 g 152 5 11 7
Add Food Quick Tools 675 34 16 100
Snacks
Well Naturally - Sugar Free Dark Chocolate - Almond Chip, 1 container (45 g (2 pieces) ea.) 219 2 20 4
Add Food Quick Tools 219 2 20 4

Totals 894 36 36 104

Diet was pretty good overall, dinner was awesum

[aussieboi901]

Ok so the aussie summer is just around the corner, and i really wanna get inta shape and have some abs to show off this year, have always been the fat kid till last cupl years, and still a lil fat now, but....

Leangains Summer Cut

THE PLAN

Will continue to finish the last 2 weeks of my PSMF
Will continue leangains and current workout regime
After PSMF will slowly increase calories but only to about 1400-1600
40/40/20 split or similar
Do HIIT cupl times a week
6-8 weeks planned GOAL DATE 1st of DECEMBER-Start of aussie summer
Will try to keep away from refeeds unless lifts deteriorate too much
Going to try and up the ante on this log too, much more food porn and progress pics
so here goes nuffin

Mayb we need sum more aussies up in here, start a challenge sumwhere???

[aussieboi901]

Sat 6/10/2012
Rest Day
Lunch
Tassal - Tasmanian Smoked Salmon Redcliffs, 100 g 192 2 10 23
Woolworths Select - Greek Kalamata Olives, 15 g 31 0 3 0
Always Fresh - Sundried Tomatoes In Canola Oil 670g Net, 20 g 37 2 3 1
the Laughing Cow (Aus) - Light Cheese Spread 62% Less Fat (Aus - Correct), 16 g 26 0 2 2
Bulk Nutrients - Micellar Casein Chocolate, 30 g 112 2 0 25
Add Food Quick Tools 398 6 18 51
Dinner
Woolworths - Chicken Thigh Skinless, 200 g 232 0 8 40
Add Food Quick Tools 232 0 8 40
Snacks
Cool Pak - Popcorn, 20 grams 94 9 5 2
Add Food Quick Tools 94 9 5 2

Totals 724 15 31 93

Food was pretty good
Lunch


Dinner

[aussieboi901]

Ok and heres the first lot of pics
This was in July before i went to armidale for intensive school


This is after armidale for intensive school, bout end august

and then yesterday

[RichDestiNY22]

Pics are very difficult to compare if you don't hold the same positions each time (& ideally the same lighting). Try and hit the exact same pose each time to really get an accurate assessment...

That being said, I can definitely tell your arms and shoulders have gotten significantly more muscular. All that ring work paying off ;-) Keep it up, mate!

[aussieboi901]

Pics are very difficult to compare if you don't hold the same positions each time (& ideally the same lighting). Try and hit the exact same pose each time to really get an accurate assessment...

That being said, I can definitely tell your arms and shoulders have gotten significantly more muscular. All that ring work paying off ;-) Keep it up, mate!

thanx man however i can see ive put on a lil fat need to get it off before summer, want atleast the four abs i had back

[aussieboi901]

Ok so where into my final 2 weeks of PSMF- NO REFEEDS and going to try to be very strict

Today was a good start
OHP-3x10@110
Squats 3x10@243
Chins 3x8

Diet was good, meat only
Lunch
Woolworths - Australian Pork Mince Heart Smart, 300 g 353 1 12 60
Add Food Quick Tools 353 1 12 60
Dinner
Macro Meats Gourmet Game - Kangaroo Steak - Herb and Garlic, 1 container (450 gs ea.) 458 18 4 87
Add Food Quick Tools 458 18 4 87
Snacks
Add Food Quick Tools

Totals 811 19 16 147

dinner
will post picture of lunch tomoz for u, stupid thing is too big to put up so will shrink it tomorrow

[aussieboi901]

Workout today
WEIGHTED ring chin ups only 4.4lbs but still 8 6 5 best effort yet
and the normal rings progression

Dinner was great
Lunch
Woolworths - Australian Pork Mince Heart Smart, 200 g 235 1 8 40
Woolworths Select - Salsa- Medium Chunky Tomato, 50 g 24 4 0 1
Add Food Quick Tools 259 5 8 41
Dinner
Woolworths - Australian Pork Mince Heart Smart, 400 g 470 2 16 80
Woolworths Select - Salsa- Medium Chunky Tomato, 50 g 24 4 0 1
Chobani - Plain Non Fat Greek Yoghurt (Australia), 50 g 29 2 0 5
Add Food Quick Tools 523 8 16 86
Snacks
Bulk Nutrients - Whey Protein Concentrate Banana 30g, 30 ml 118 2 2 24
Aeroplane - Jelly Lite - Raspberry Flavour, 1000 g 56 2 0 12
Bulk Nutrients - Micellar Casein ( Vanilla), 30 g 112 1 0 26
Add Food Quick Tools 286 5 2 62

Totals 1,068 18 26 189

Dinner

[TinyMuscolo]

Mass's been packed on maaan! From a fellow ChAoS-&-PAINer!!!! But when did you get fat? I mean, you've been sticking to the <1500 cal all the summer rite?!