Dat Dere LF Log JEAH

[earthshieldlol]

Background info
Gonna come back and fill this in better at some point, just wanted to go ahead and get started with the actual log.

Short-term Goals
Cutting for the next couple of months. Will reevaluate plans at 175ish lbs.
8/20/12 weight: 190.5
9/1/12 goal: 188
10/1/12 goal: 182
11/1/12 goal: 175

Long-term Goals
Planning to cut to 170-175ish, so hopefully will reach that by 11/1/12. Thinking that will put me around 12% bf; will figure out where to go from there. Hoping to be bulking by Jan 2013 at the latest, but if I can get started a little earlier than that, even better. Dec 1st would be ideal. Will bulk for a few months and planning to try out leangains so I won't have to do another lengthy cut before Summer 2013.

Supps
Currently stacking EC, fish oil, and glucosamine/chondroitin/MSM. Tapered off using PWOs for now cause of the EC. Have been on EC since 7/28/12 and loving the results so far. My current dose is 25mg E/ 200mg C 4x per day. It's on the higher end, but seems to be just about the right amount.

Diet
Diet has been a little messy the past couple of weeks since I was at my parents' house for the last couple weeks of summer. My macro goals are roughly the following:
1800 cals
200g protein
65g fat
100g carb

Lifting
Mon: Chest/Tri (always do flat bench, then some combo of incline bench, guillotine press, wide grip bench, dumbbell press, dumbbell flies [usually incline], diamond pushups, skullcrushers, tricep kickbacks, 1h tricep extensions, 2h tricep extensions, wide grip pushups, tricep pulldowns)
Tues: Back/Bi (always do deadlifts, then some combo of 1h bent over rows, barbell bent over rows, lat pulldown, hammer curls, alternating db curls, reverse bb curl, pullups, hammer pullups)
Thurs: Shoulders (always do military press, then some combo of bb shrugs, db shrugs, lat raises, front delt raises, hang cleans, upright rows)
Fri: Legs/Abs (always squat, then some combo of calf raises, leg extensions, leg curls, leg raises, weighted crunches, planks)

So I always do the big compounds, and then throw in like 4-5ish other lifts each day. Usually try to do at least a few supersets every day. Most everything is 3x8-10 or 4x8-10, but shrugs and leg extensions are usually 4x15 and calf raises are 4x30.

Cardio
My cardio philosophy is pretty much do it when I feel like it. Trying to step it up a bit over the next few weeks to really widen my deficit. Usually consists of a few hours of tennis or good ol' HIIT on the treadmill. (Don't even start with "you can't do HIIT on a treadmill;" run 11mph intervals at 9% incline and tell me it's not high-intensity.)

Pics

8/15/2012

[earthshieldlol]

8/20/2012

Diet:
(1) 2x Chobani Raspberry Yogurt: 280cal, 0g fat, 44g carbs, 28g protein
(2) Chick-fil-a Chargrilled + extra chicken breast: 398cal, 6g fat, 37g carbs, 49g protein
(3) 3x Fish Oil: 30cal, 3g fat, 0g carbs, 0g protein
(4) 10x buffalo turkey meatballs: 240cal, 4g fat, 11g carbs, 34g protein
(5) Isopure Strawberries & Cream 2 Scoops: 210cal, 1g fat, 0g carbs, 50g protein
(6) 4x eggs: 280cal, 16g fat, 0g carbs, 24g protein
Total: 1438cal, 30g fat, 92g carbs, 185g protein

Cardio:
20min treadmill HIIT, 5x 60sec intervals between 9.5-11mph, only 3% incline today

Lifts:
Not lifting today. Only got like 4 hrs of sleep last night cause of school starting & have class early tomorrow. Gonna skip Weds rest day to make up for it.

[RedSoxBrah]

Disgonnabgud.gif!!

[earthshieldlol]

when you hit your macros pretty much spot on for the day



edit: jk didn't end up eating the almonds

[earthshieldlol]

8/21/2012

Diet:
(1) Chobani Vanilla Yogurt: 120cal, 0g fat, 13g carbs, 16g protein
(2) 3.7oz banana: 93cal, 0g fat, 22g carbs, 0g protein
(3) 2x lowfat string cheese: 120cal, 6g fat, 0g carbs, 14g protein
(4) 2oz almonds: 328cal, 29g fat, 11g carbs, 12g protein
(5) 2oz quinoa: 206cal, 4g fat, 36g carbs, 8g protein
(6) 1/2c light tomato sauce: 45cal, 0g fat, 11g carbs, 1g protein
(7) 10x buffalo turkey meatballs: 240cal, 4g fat, 11g carbs, 34g protein
(8) Isopure Strawberries & Cream 3 Scoops: 315cal, 1.5g fat, 0g carbs, 75g protein
(9) 3x Fish Oil: 30cal, 3g fat, 0g carbs, 0g protein
Total: 1497cal, 47.5g fat, 104g carbs, 160g protein

Cardio:
none

Lifts: Chest/Tris
3x8 flat bench
3x8 guillotine press
3x8 db press
3x8 incline flies
3x8 2h tricep extension + 10 diamond pushup

[earthshieldlol]

8/22/2012

Diet:
(1) Chobani Vanilla: 120cal, 0g fat, 13g carbs, 16g protein
(2) 4x eggs: 280cal, 16g fat, 0g carbs, 24g protein
(3) 4oz banana: 100cal, 0g fat, 24g carbs, 0g protein
(4) 2x lowfat string cheese: 120cal, 6g fat, 0g carbs, 14g protein
(5) 9x buffalo turkey meatballs: 216cal, 3.5g fat, 10g carbs, 30g protein
(6) 3 scoops Isopure Strawberries & Cream: 315cal, 1.5g fat, 0g carbs, 75g protein
(7) 3x Fish Oil: 30cal, 3g fat, 0g carbs, 0g protein
(8) Chobani Blueberry: 140cal, 0g fat, 20g carbs, 14g protein
(9) 4.8oz chicken breast: 140cal, 1.5g fat, 2.0 carbs, 26g protein
Total: 1461cal, 31.5g fat, 69g carbs, 199g protein

Cardio:
20min treadmill HIIT, 5x 60sec intervals between 9-11mph, 3% incline

Lifts: Back/Bis
4x6 Pullups
5x5 Deadlift
3x8 DB Bent Over Row
3x8 BB Bent Over Row
3x8 Alternating DB Curl

[earthshieldlol]

8/23/2012

Diet:
(1) 1oz almonds: 161cal, 14g fat, 6g carbs, 6g protein
(2) 2x lowfat string cheese: 120cal, 6g fat, 0g carbs, 14g protein
(3) 2x Chobani Vanilla: 240cal, 0g fat, 26g carbs, 32g protein
(4) 3x Fish Oil: 30cal, 3g fat, 0g carbs, 0g protein
(5) .5c lupini beans: 60cal, 0g fat, 6g carbs, 6g protein
(6) 3scoop Isopure Strawberries & Cream: 315cal, 1.5g fat, 0g carbs, 75g protein
(7) Taco Salad: 537.5cal, 19g fat, 35g carbs, 64g protein
Total: 1463.5cal, 43.5g fat, 73g carbs, 197g protein

Cardio:
not even doin it & idgaf

Lifts: Dem Shoulderz (favorite day)
3x15 DB Shrugs
3x8 Military Press
3x8 Hang Snatch (rill light weight)
3x15 BB Shrugs
3x8 DB Upright Rows
3x10 Lat Raise

[earthshieldlol]

8/24/2012

Diet:
(1) Taco Salad: 345.5cal, 9g fat, 14g carbs, 48g protein
(2) 2x Chobani Vanilla Yogurt: 240cal, 0g fat, 26g carbs, 32g protein
(3) 9x buffalo turkey meatballs: 216cal, 3.5g fat, 10g carbs, 30g protein
(4) 4oz banana: 100cal, 0g fat, 24g carbs, 0g protein
(5) 3x Fish Oil: 30cal, 3g fat, 0g carbs, 0g protein
(6) 2 Scoops Isopure Strawberries & Cream: 210cal, 1g fat, 0g carbs, 50g protein
(7) 4oz chicken: 140cal, 1.5g fat, 2.0g carbs, 26g protein
(8) 2 whole eggs: 106 cal, 7g fat, 0g carbs, 9g protein
(9) 2 egg whites: 34 cal, 0g fat, 0g carbs, 7g protein
Total: 1421.5cal, 32g fat, 76g carbs, 202g protein

Cardio:


Lifts: Legs/Abs
Squat
Calf raises
Leg extensions
Leg raises
Weighted crunches

[earthshieldlol]

cause errbody else in the chat thread was doing back pix

[earthshieldlol]

8/25/2012

Diet:
(1) Protein pancakes: 497cal, 10g fat, 41g carbs, 59g protein
(2) 4x lowfat string cheese: 240cal, 12g fat, 0g carbs, 18g protein
(3) Chobani Vanilla: 120cal, 0g fat, 13g carbs, 16g protein
(4) 4oz ice cream chyeaaa: 220cal, 9g fat, 33g carbs, 2g protein
(5) 3.25oz beef jerky: 260cal, 3g fat, 10g carbs, 49g protein
(6) 2 Scoops Isopure: 210cal, 1g fat, 0g carbs, 50g protein
(7) 1c lupini beans: 120cal, 0g fat, 12g carbs, 12g protein
(8) 3x Fish Oil: 30cal, 3g fat, 0g carbs, 0g protein
Total: 1697cal, 38g fat, 115g carbs, 226g protein

[earthshieldlol]

So 1500 cals seems kinda too extreme. Upping to 1700 for awhile and seeing what happens.

[earthshieldlol]

8/26/2012

Diet:
(1) 5x buffalo turkey meatballs: 120cal, 2g fat, 5.5g carbs, 17g protein
(2) like 1 bite of nasty sushi: 50cal, 2g fat, 4g carbs, 4g protein
(3) 2x lowfat string cheese: 120cal, 6g fat, 0g carbs, 14g protein
(4) 1c cottage cheese: 220cal, 10g fat, 10g carbs, 28g protein
(5) 2 Scoops Isopure: 210cal, 1g fat, 0g carbs, 50g protein
(6) 3x fish oil: 30cal, 3g fat, 0g carbs, 0g protein
(7) Baconator (forreal): 970cal (LOL), 63g fat, 40g carbs, 60g protein
Total: 1720cal, 87g fat, 59.5g carbs, 173g protein

Cardio:
13min treadmill HIIT, 4x 60sec intervals 10mph, 4% incline

[e1usivee]

Keep up the work bro, definitely liking the progress. Now your upping it to 1700 cals what's your appetite been like?

[earthshieldlol]

thanks man, honestly with EC my appetite is ridiculously low. i really have to plan out my meals to make sure i'm getting enough calories or else i'd probably go way below what i need. also just as an update, i cut back to 3x 25mgE/200mgC per day instead of 4x and seems to be a good change. same amount of appetite suppressant, but much easier to fall asleep at night.

brb figuring out how to eat 1200 calories in the next 2 hours.

[TheNormalMan]

Lightning Shield LOL

Anyways, best of luck reaching your goals.

Had to comment on a WoW related name :P

[earthshieldlol]

Lightning Shield LOL

Anyways, best of luck reaching your goals.

Had to comment on a WoW related name :P

hahah shamans ftw

[earthshieldlol]

8/27/2012

Diet:
(1) 6x lowfat string cheese: 360cal, 18g fat, 0g carbs, 42g protein
(2) 2x Chobani Vanilla Yogurt: 240cal, 0g fat, 26g carbs, 32g protein
(3) 3oz banana: 75cal, 0g fat, 18g carbs, 0g protein
(4) 1c cottage cheese: 220cal, 10g fat, 10g carbs, 28g protein
(5) 2 Scoops Isopure: 210cal, 1g fat, 0g carbs, 50g protein
(6) 3x fish oil: 30 cal, 3g fat, 0g carbs, 0g protein
(7) 10.7oz pork tenderloin: 332cals, 11g fat, 0g carbs, 64g protein
(8) Chobani Raspberry: 140cal, 0g fat, 22g carbs, 14g protein
(9) 15g raw oats: 54cal, 1g fat, 10g carbs, 2g protein
Total: 1661cal, 43g fat, 86g carbs, 232g protein

Cardio:

Lifts: Chest Day
3x8 flat bench
3x8 guillotine press
3x8 db press
3x8 flat chest flyes
3x8 2h tricep extension
3x8 skullcrushers

[earthshieldlol]

dinner tonight, pork tenderloin. if you're not that good in the kitchen, learn to cook this. it's seriously the easiest thing ever to make, and it tastes F'ING AWESOME pretty much regardless of what you do to it. and if you trim it properly, it's as lean as chicken breast.

[earthshieldlol]

8/28/2012

Diet:
(1) Chobani Vanilla Yogurt: 120cal, 0g fat, 13g carbs, 16g protein
(2) 25g raw oats: 94cal, 1g fat, 17g carbs, 4g protein
(3) 10oz pork tenderloin: 308cals, 9g fat, 0g carbs, 59g protein
(4) 1c cottage cheese: 220cal, 10g fat, 10g carbs, 28g protein
(5) 2x lowfat string cheese: 120cal, 6g fat, 0g carbs, 14g protein
(6) 3x fish oil: 30cal, 3g fat, 0g carbs, 0g protein
(7) 2 Scoops Isopure: 210cal, 1g fat, 0g carbs, 50g protein
(8) 10x buffalo turkey meatballs: 240cal, 4g fat, 11g carbs, 34g protein
(9) 2oz quinoa: 206cal, 4g fat, 36g carbs, 8g protein
(10) 1/2c light tomato sauce: 45cal, 0g fat, 11g carbs, 1g protein
(11) 1 egg: 70cal, 4g fat, 0g carbs, 8g protein
Total: 1663cal, 42g fat, 98g carbs, 222g protein

Lifts: Back
4x6 Pullups
5x8 Deadlift
3x8 DB Bent Over Row
3x8 BB Bent Over Row

[BradKemp]

Your diet looks really good man. Like no wasted calories on BS. I'm for real jelly.

[earthshieldlol]

Your diet looks really good man. Like no wasted calories on BS. I'm for real jelly.

Thanks man. My deficit is pretty steep, so trying to make every calorie count.

[earthshieldlol]

fun fact: weighed in at 188 today, which is the same weight i recorded back in 4/09 when i tried to lose some fat but didn't know wtf i was doing so i tried lolatkins. so, point being, when i hit 187 that will be the least i've weighed probably since high school. and this time i actually know what i'm doing, having plans, goals, etc. this is what it's all about, and it makes all the hard work worth it. feels awesome. (and can't wait to see that 187 pop up in the next couple of days.)

[earthshieldlol]

8/29/2012

Diet:
(1) 2x Chobani Vanilla Yogurt: 240cal, 0g fat, 26g carbs, 32g protein
(2) 4x lowfat string cheese: 240cal, 12g fat, 0g carbs, 28g protein
(3) 1c cottage cheese: 220cal, 10g fat, 10g carbs, 28g protein
(4) .5c lupini beans: 60cal, 0g fat, 6g carbs, 6g protein
(5) 43g quinoa: 160cal, 2.5g fat, 27g carbs, 6g protein
(6) 1/2c light tomato sauce: 45cal, 0g fat, 11g carbs, 1g protein
(7) 1 egg: 70cal, 4g fat, 0g carbs, 8g protein
(8) 279g pork tenderloin: 310cal, 10g fat, 0g carbs, 60g protein
(9) 3x fish oil: 30cal, 3g fat, 0g carbs, 0g protein
(10) 2 Scoops Isopure: 210cal, 1g fat, 0g carbs, 50g protein
(11) 25g raw oats: 94cal, 1g fat, 17g carbs, 4g protein
Total: 1679cal, 43.5g fat, 97g carbs, 223g protein

Lifts: Bis/Forearms
3x8 Hammer Curl
3x8 Alternating DB Curl
3x8 Reverse BB Curl

[earthshieldlol]

[earthshieldlol]

8/30/2012

Diet:
(1) 257g pork tenderloin: 301cal, 9g fat, 0g carbs, 55g protein
(2) Chobani Vanilla Yogurt: 120cal, 0g fat, 13g carbs, 16g protein
(3) 25g raw oats: 94cal, 1g fat, 17g carbs, 4g protein
(4) 2 Scoops Isopure: 210cal, 1g fat, 0g carbs, 50g protein
(5) 3.25oz beef jerky: 260cal, 3g fat, 10g carbs, 49g protein
(6) Fiber Bar: 160 cal, 6g fat, 24g carbs, 2g protein
(7) 5 medium eggs: 300cal, 20g fat, 0g carbs, 30g protein
(8) 43g quinoa: 160cal, 2.5g fat, 27g carbs, 6g protein
(9) 129g tomato sauce: 90cal, 3g fat, 13g carbs, 3g protein
Total: 1695cal, 45.5g fat, 104g carbs, 215g protein

Lifts: Shoulders
5x15 DB Shrugs
3x8 Military Press
3x10 Hang Snatch
3x10 EZ Bar Upright Rows
3x10 Lat Raise

[earthshieldlol]

just sayin, nothing beats shoulder day. can't wait to bulk & hit these traps/delts hard. shrugs = best, and snatches make me feel like a beast. (even tho they're not necessarily shoulders, i still do them on shoulder day)

edit: and cant forget dat der upright row pump. jeahhhhhh buuddyyyyyy.

[earthshieldlol]

8/31/2012

Diet:
(1) Chobani Vanilla Yogurt: 120cal, 0g fat, 13g carbs, 16g protein
(2) 25g raw oats: 94cal, 1g fat, 17g carbs, 4g protein
(3) 3.25oz beef jerky: 260cal, 3g fat, 10g carbs, 49g protein
(4) 226g lofat cottage cheese: 200cal, 5g fat, 8g carbs, 28g protein
(5) 265g pork tenderloin: 289cal, 5g fat, 0g carbs, 55g protein
(6) 2x fiber bar: 320 cal, 12g fat, 48g carbs, 4g protein
(7) 2x lowfat string cheese: 120cal, 6g fat, 0g carbs, 14g protein
(8) 2 Scoops Isopure: 210cal, 1g fat, 0g carbs, 50g protein
(9) .5c lupini beans: 60cal, 0g fat, 6g carbs, 6g protein
(10) 3x fish oil: 30cal, 3g fat, 0g carbs, 0g protein
Total: 1703cal, 36g fat, 102g carbs, 226g protein

Lifts:
meh ended up not lifting today, gonna hit legs hard tomorrow to make up for it

[earthshieldlol]

So I bought one of these last night: http://www.amazon.com/gp/product/B000VLRVSC/

Hyooge squats coming soon.

[bullrider_IL]

Fuarking INNNNNNNN

[earthshieldlol]

Fuarking INNNNNNNN

AWWWW SNAP the bullrida has arrived