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)
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10-16-2012, 04:26 AM #1
ThousandReasons' pursuit of aesthetics
Last edited by thousandreasons; 10-18-2012 at 02:19 AM. Reason: Adding in a pic.
Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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10-16-2012, 04:40 AM #2
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
Last edited by thousandreasons; 10-18-2012 at 01:05 AM. Reason: Wrong date.
Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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10-17-2012, 04:51 AM #3
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.Last edited by thousandreasons; 10-18-2012 at 01:05 AM. Reason: Wrong date.
Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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10-17-2012, 11:36 PM #4
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.
Last edited by thousandreasons; 10-19-2012 at 12:02 AM. Reason: Added macros.
Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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10-18-2012, 11:28 PM #5
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.Last edited by thousandreasons; 10-19-2012 at 10:34 PM.
Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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10-18-2012, 11:52 PM #6
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10-18-2012, 11:58 PM #7
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10-19-2012, 11:29 PM #8
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10-20-2012, 09:01 PM #9
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10-21-2012, 10:58 PM #10
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.Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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10-22-2012, 09:44 PM #11
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).
Last edited by thousandreasons; 10-23-2012 at 02:18 AM.
Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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10-23-2012, 08:31 PM #12
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 offPursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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10-24-2012, 09:14 PM #13
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.Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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10-26-2012, 12:31 AM #14
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).Last edited by thousandreasons; 10-26-2012 at 02:38 AM.
Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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10-26-2012, 11:58 PM #15
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10-28-2012, 12:49 PM #16
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10-30-2012, 12:36 AM #17
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.Last edited by thousandreasons; 10-30-2012 at 02:28 AM.
Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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10-31-2012, 12:47 AM #18
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).Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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11-01-2012, 03:12 AM #19
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.Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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11-02-2012, 10:09 PM #20
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11-02-2012, 10:18 PM #21
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11-03-2012, 01:35 PM #22
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)
Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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11-03-2012, 01:36 PM #23
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11-04-2012, 01:14 AM #24
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.Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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11-05-2012, 12:18 PM #25
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.Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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11-07-2012, 02:03 AM #26
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).Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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11-08-2012, 12:51 AM #27
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.Pursuing NZ Aesthetics.
RIP Zyzz, gone but not forgotten brah.
My log: http://forum.bodybuilding.com/showthread.php?t=148951783
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11-08-2012, 10:36 PM #28
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