ThousandReasons' pursuit of aesthetics

[thousandreasons]

Sup people,

I'm a 20 y/o full time student from Auckland, NZ. I have decided to start a log of my progress to keep me on track and accountable.

My story so far:

Reached my peak weight of 121 kg in January of 2011. Over the course of 2011 I started to watch what I ate which eventually got me down to 90 kg by the end of 2011.

My problem was that throughout my weight loss I mucked around in the gym and didn't seriously track my macros (just counted my calories) and as a result I have now ended up skinny fat. Been working out seriously the past 6 months but haven't watched my diet closely enough - I'm hoping this log will help me stay on track with both my diet and training so I can see results.

I'm estimating my current BF to be 20%+ and ideally I would like to get down to 12% so I can start to add some lean mass to reverse the damage I've done.

Whilst happy having lost the majority of my weight I still suffer from a lack of confidence because even though I look normal in clothes I've got man boobs and love handles underneath. Phucking sucks brahs.

Got exams coming up but summer holidays start mid November. This gives me 4 months of free time to get cranking.



Daily I will log my workouts and my macros with weekly weigh ins and regular photos.


Me (in the grey shirt) at 121 kg (Jan '11)




Me at 90 kg (Oct '12)

[thousandreasons]

Day 1: 16th October 2012

Macros:

P - 197
F - 83
C - 177

Calories: 2,240

Training: Chest

Bench Press - 4x8 60kg
Incline DB Press - 3x10 20kg
Incline DB Flyes - 3x10 12kg
Cable Flyes - 3x10 10.5kg SS with press ups to failure

[thousandreasons]

Day 2: 17th October 2012

Macros:

P - 243
F - 76
C - 162

Calories: 2,308

Training: Day off

Slowly tinkering with my calories. Have decided to focus on a recomp rather than a traditional cut.
Going for 1.5 g of protein per/lb of bw
160g of carbs on workout days
Eating at maintenance
Lifting heavy, progressing in weight weekly.

[thousandreasons]

Day 3: 18th October 2012

Macros:

P - 243
F - 110
C - 142

Calories: 2,535

Training: Legs

Front squats - 60kg x 9, 60kg x 8, 60kg x 8.
Hamstring curls - 75kg x 10, 80kg x 9, 80kg x 8.
Leg extensions - 95kg x 10, 95kg x 11, 97.5kg x 8.
Narrow stance leg press - 140kg x 10, 140kg x 10, 145kg x 10.
Calf raises - 100kg x 10, 102.5kg x 11, 105kg x 10.

As can be seen I have upped my calories to 2,500 for workout days. Will be training again tomorrow so will have the same macros.

Macros for my off days will be P: 200 F: 90 C: 72. 1,910 calories.

[thousandreasons]

Day 4: 19th October 2012

Macros:

P - 236
F - 109
C - 151

Calories: 2,542

Training: Back + Biceps

Barbell row - 60kg x 11, 60kg x 11, 62.5kg x 10, 62.5kg x 10.
Deadlift - 80kg x 10, 85kg x 9, 85kg x 8.
Close grip pulldown - 57kg x 8, 57kg x 9, 57kg x 8.
Low row - 57kg x 10, 60kg x 10, 60kg x 9.
DB row - 22kg x 10, 24kg x 10, 24kg x 10.

Seated DB curls - 12kg x 12, 14kg x 12, 14kg x 12.
Hammer curls - 12kg x 12, 14kg x 12, 14kg x 13.
Close grip barbell curls with EZ bar - 15kg x 8, 15kg x 9, 15kg x 10.

[therealness3]

good going brah, you can do it

[thousandreasons]

good going brah, you can do it

Hey, my first visitor to the thread! Welcome and thanks for the encouragement brah.

I honestly feel like I'm going to be successful this time, something feels different... everything's clicking.

[thousandreasons]

Day 5: 20th October 2012

Macros:

P - 203
F - 87
C - 69

Calories: 1,877

Training: Day off

[thousandreasons]

Day 6: 21st October 2012

Macros:

P - 201
F - 91
C - 69

Calories: 1,899

Training: Day off

[thousandreasons]

Day 7: 22nd October 2012

Macros:

P - 240
F - 110
C - 142

Calories: 2,514

Training: Chest + Triceps

Incline Bench Press - 50kg x 12, 55kg x 8, 52.5kg x 8, 50kg x 8.
Incline DB Press - 18kg x 10, 22kg x 12, 24kg x 9, 24kg x 9.
Incline DB Flyes - 12kg x 12, 14kg x 8.
Cable Flyes - 11.25kg x 12, 13.75kg x 10.

Skull crushers SS with Close Grip Bench Press - (15kg x 9 + 15kg x 12), (15kg x 8 + 15kg x 11).
Tricep Pushdowns - 25kg x 10, 25kg x 12.

[thousandreasons]

Day 8: 23rd October 2012

Weighed in today at 84.8kg which is surprisingly low considering I've been eating above maintenance for 4 out of 7 days of the week. Strength is still increasing so until my strength drops or plateaus I will keep the calories the same. Haven't implemented any cardio - focusing solely on increasing strength at the moment.

Macros:

P - 238
F - 106
C - 147

Calories: 2,500

Training: Shoulders + Abs

DB Shoulder Press - 22kg x 8, 20kg x 10, 20kg x 10, 22kg x 8, 24kg x 7.
Lateral raises - 8kg x 12, 10kg x 10, 10kg x 10, 10kg x 8.
Bent over DB raises - 9kg x 12, 10kg x 12, 10kg x 12.
Front DB raises - 12kg x 16, 14kg x 12, 14kg x 12.
Upright rows - 20kg KB x 12, 20kg KB x 12.

Captains chair leg raises SS with Cable Crunches SS with plank hold - 3 sets of (15 reps + 32.5kg x 14 + plank till failure).
Weighted decline crunches SS with weighted oblique side crunches - 2 sets of (5kg x 10 + 20kg x 15 each side).

[thousandreasons]

Day 9: 24th October 2012

Phucking hating these required days off. I'm used to training 5 days (Monday-Friday) so having a mid week day off is weird for me...
Despite this, I'm sticking to the advice laid out throughout various websites that say skinny fats should never overtrain. In fact, we respond so bad to cortisol we should err on the side of under training.

Back day tomorrow though and that means one thing... deadlifts!!!

Macros:

P - 200
F - 90
C - 80

Calories: 1,927

Training: Day off

[thousandreasons]

Day 10: 25th October 2012

Macros:

P - 241
F - 110
C - 146

Calories: 2,541

Training: Back + Biceps

Deadlift - 90kg x 10, 92.5kg x 8, 92.5kg x 8.
Barbell row - 65kg x 12, 65kg x 8, 65kg x 9.
Close grip pulldown - 57kg + M x 10, 57kg + M x 8.
DB row - 26kg x 10, 26kg x 10, 26kg x 8.

Seated DB curls - 16kg x 10, 16kg x 10, 16kg x 12.
Hammer curls - 16kg x 9, 16kg x 11, 16kg x 12.
Close grip barbell curls with EZ bar - 17.5kg x 10, 17.5kg x 10, 17.5kg x 12.

[thousandreasons]

Day 11: 26th October 2012

Macros:

P - 240
F - 109
C - 145

Calories: 2,515

Training: Legs + Abs

Back squats - 65kg x 10, 67.5kg x 12, 70kg x 9, 70kg x 11.
Hamstring curls - 82kg x 9, 82kg x 9, 82kg x 9.
Leg extensions - 96kg x 10, 89kg x 9, 89kg x 9.
Narrow stance leg press - 145kg x 9, 150kg x 10, 150kg x 8.
Calf raises - 105kg x 12, 115kg x 12, 117.5kg x 12.

Captains chair leg raises SS with Cable Crunches SS with plank hold - 2 sets of (15 reps + 32.5kg x 14 + plank till failure).
Weighted decline crunches SS with weighted oblique side crunches - 2 sets of (5kg x 10 + 20kg x 15 each side).

[thousandreasons]

Day 12: 27th October 2012

Macros:

P - 193
F - 82
C - 84

Calories: 1,843

+ Domino's Meat-lovers Pizza (Cheat meal).

Training: Day off

[thousandreasons]

Day 13: 28th October 2012

Macros:

P - 202
F - 90
C - 77

Calories: 1,930

Training: Day off

[thousandreasons]

Day 14: 30th October 2012

Macros:

P - 240
F - 110
C - 152

Calories: 2,560

Training: Chest + Triceps

Incline Bench Press - 55kg x 8, 55kg x 8, 50kg x 8.
Incline DB Press - 24kg x 10, 24kg x 8, 22kg x 8, 22kg x 10.
Incline DB Flyes - (14kg x 6 + 12kg x 4), 12kg x 10, 12kg x 10.
Cable Flyes - 12.5kg x 10, 12.5kg x 10.

Skull crushers SS with Close Grip Bench Press - (15kg x 9 + 15kg x 12), (15kg x 8 + 15kg x 11).
Tricep Pushdowns - 25kg x 10, 25kg x 12.

[thousandreasons]

Day 15: 31st October 2012

Macros:

P - 240
F - 110
C - 147

Calories: 2,534

Training: Legs + Abs

Back squats - 80kg x 9, 80kg x 8, 80kg x 10, 80kg x 10.
Hamstring curls - 82kg x 9, 82kg x 8.
Leg extensions - 96kg x 10, 96kg x 9, 96kg x 7.
Leg press - 140kg x 10, 150kg x 9, 160kg x 10.
Calf raises - 115kg x 12, 125kg x 12, 127.5kg x 11.

Captains chair leg raises SS with Cable Crunches SS with plank hold - 2 sets of (15 reps + 32.5kg x 14 + plank till failure).
Weighted decline crunches SS with weighted oblique side crunches - 2 sets of (5kg x 10 + 20kg x 15 each side).

[thousandreasons]

Day 16: 1st November 2012

Macros:

P - 237
F - 108
C - 147

Calories: 2,525

Training: Shoulders + Biceps

DB Shoulder Press - 20kg x 11, 22kg x 10, 24kg x 7, 24kg x 7.
Lateral raises - 10kg x 11, 10kg x 9, 10kg x 8.
Bent over DB raises - 10kg x 12, 10kg x 12, 10kg x 12.
Front DB raises - 16kg x 12, 14kg x 16, 14kg x 20.
Upright rows - 20kg Plate x 15, 20kg Plate x 15, 20kg Plate x 15.

Threw in some curls for the girls at the end:
Standing Bicep curls - 14kg x 16, 14kg x 16, 14kg x 16.

[thousandreasons]

Day 17: 2nd November 2012

Macros:

P - 203
F - 83
C - 68

Calories: 1,832

Training: Day off

[BradKemp]

GL man. You got this.

Keep the pics coming tho.

[thousandreasons]

Day 18: 3rd November 2012

Macros:

P - 206
F - 89
C - 73

Calories: 1,917

Training: Day off


Here is a pic from today (tidied up some chest hair so probably not the best comparison)

[thousandreasons]

GL man. You got this.

Keep the pics coming tho.

Cheers for the support bro, I appreciate it.

Just checked your bodyspace, amazing transformation!

[thousandreasons]

Day 19: 4th November 2012

Macros:

P - 246
F - 105
C - 155

Calories: 2,556

Training: Back + Biceps

Deadlift - 95kg x 8, 95kg x 8, 95kg x 6.
Barbell row - 65kg x 10, 65kg x 10, 65kg x 9.
Low row - 67kg x 9, 67kg + 10, 67kg x 8.
DB row - 28kg x 10, 28kg x 8, 28kg x 9.

Standing DB curls - 16kg x 12, 14kg x 14, 14kg x 16.
Hammer curls - 14kg x 12, 16kg x 12.
Barbell curls - 30kg x 7, 30kg x 9.

[thousandreasons]

Day 20: 5th November 2012

Macros:

P - 245
F - 95
C - 188

Calories: 2,587

Training: Chest + Triceps

Incline Bench Press - 57.5kg x 9, 57.5kg x 8, 57.5kg x 7.
Incline DB Press - 24kg x 10, 24kg x 9, 24kg x 6.
Incline DB Flyes - 12kg x 10, 12kg x 10, 12kg x 7.
Cable Flyes - 10kg x 12, 10kg x 10, 10kg x 8, 10kg x 8.

Skull crushers SS with Close Grip Bench Press - (10kg x 10 + 10kg x 12), (10kg x 8 + 10kg x 10), (10kg x 8 + 10kg x 8).
Tricep Pushdowns - 25kg x 8 DS 20kg x 6, 25kg x 7 DS 20kg x 6.

[thousandreasons]

Day 21: 7th November 2012

Macros:

P - 236
F - 95
C - 176

Calories: 2,501

Training: Legs + Abs

Back squats - 85kg x 8, 85kg x 7, 85kg x 7, 85kg x 7.
Front squats - 50kg x 8, 50kg x 6, 50kg x 8.
Leg extensions - 96kg x 8, 96kg x 8, 96kg x 8.
Calf raises - 125kg x 15, 125kg x 15.

Weighted decline crunches SS with weighted oblique side crunches - 2 sets of (5kg x 10 + 20kg x 15 each side).
Captains chair leg raises SS with Cable Crunches SS with plank hold - 2 sets of (15 reps + 32.5kg x 14 + plank till failure).

[thousandreasons]

Day 22: 8th November 2012

Macros:

P - 244
F - 105
C - 144

Calories: 2,496

Training: Shoulders + Triceps

DB Shoulder Press - 24kg x 8, 24kg x 8, 24kg x 8, 24kg x 6, 24kg x 7.
Lateral raises - 10kg x 9, 10kg x 8, 9kg x 9.
Bent over DB raises - 10kg x 15, 10kg x 15, 10kg x 15.
Front DB raises - 14kg x 18, 14kg x 20, 14kg x 20.
Upright rows - 20kg Plate x 15, 20kg Plate x 15.

Skull crushers SS with Close Grip Bench Press - (10kg x 10 + 10kg x 12), (10kg x 8 + 10kg x 10), (10kg x 8 + 10kg x 8).
Tricep Pushdowns - 25kg x 8 DS 20kg x 6, 25kg x 7 DS 20kg x 6.

[thousandreasons]

Day 23: 9th November 2012

Macros:

P - 200
F - 86
C - 76

Calories: 1,875

Training: Day off