Satyrs - 3 Month Transformation Journal

[Satyrs]

So I entered the MISC 3 month transformation contest and this will be my third transformation contest in 6 months (entered both of littlechick's contests). I find them motivating but If you look at my weight graph below I have a problem ... seems a couple weeks before the end of each contest I completely loss my mind and go on chocolate binge lol. Two weeks ago my chocolate&carmel birthday cake set me off for two weeks with no workouts and eating like complete crap. End result is I gained 10 pounds in two weeks . Two weeks ago my stomach was completely flat and now the beer gut is coming back grr.

So this will end up being a disadvantage for LC's transformation contest but I guess an advantage for the misc one. This time I'm going to keep a journal and hopefully it will provide that extra little bit of motivation to stay consistent. Consistency is really my biggest problem ATM.

So here are my goals:
Get to at least 180-182 for the end of LC's contest on July 1st. I think I'm holding on to a fair amount of water ATM so I think it is doable.
Get to 175lbs between July 15-21
After that stop cutting and begin a slow bulk

My current cutting program:

Mon: Legs/Abs
Tues: Cardio at least a hour in one or two sessions
Weds: Chest/Shoulders/Triceps
Thurs: Cardio at least a hour in one or two sessions
Fri: Back/Biceps/Forearms
Sat: Cardio at least a hour in one or two sessions
Sun: rest

First WO to follow and please neg the crap out of me if I stop posting without a damn good excuse



Progress so far is nothing special but still progress in the right direction overall so I can live with it.

I started working out in Aug 2006 at around 223lbs I don't have any pics as I didn't want to really remember looking that way.

First set of pics are from LC's first contest Jan 21 @ 205lbs

Second set of pics are my entry pics for the misc contest from June 18 @ 190lbs

I'll update with some more pics on July 1st (hopefully at 180lbs)

[Dustin92]

Looks like some good progress man. Keep up the good work!

*subbed*

[Satyrs]

SQUATS (ATG):
5x95
5x135
5x155
5x185
5x185
3x205
10x135

LEG EXTENSIONS:
10x137
10x137

LEG CURLS:
8x54
8x54

CALF RAISES:
20x155
20x155

AB CRUNCHES:
1x25
1x10x35
1x10x35

LEG RAISES
1x10
1x10

Followed by 15mins cardio on eliptical

NOTES:
Felt good to be back after a 2 week layoff

[Satyrs]

Originally Posted by Dustin92

Looks like some good progress man. Keep up the good work!

*subbed*

thanks Dustin

[Satyrs]

35mins eliptical AM Cardio

35mins eliptical PM Cardio

[littlechick]

YEA!!! so glad to see a new journal, and glad to see you back at it..

I WILL be on your ass mr so you better be working hard

[Satyrs]

Originally Posted by littlechick

YEA!!! so glad to see a new journal, and glad to see you back at it..

I WILL be on your ass mr so you better be working hard

Thanks LC I hope you hold me to it

[Satyrs]

FLAT BB BENCH PRESS:
8x95
5x115
5x135
5x155
5x155
3x170
12x115

INCLINE BB BENCH PRESS:
5x125
5x125

MILITARY PRESS:
8x65
5x95
5x95

STANDING FRONT DB RAISES:
8x20
8x20

STANDING DB SIDE LATERALS:
8x20
8x20

SKULL CRUSHERS:
12x45
8x65

DB KICKBACKS:
10x25
10x25

NOTES

I hate late night workouts as I just wasn't feeling it but I got it in. As expected I've seemed to have lost a bit of strength during my layoff.

Rating: 5/10

[blueboy22]

Good luck reaching your goals

[Satyrs]

thanks blueboy

[Satyrs]

1 hour Eliptical - 585 cals burned

Tadays Macros:
1914 cals
Protein/Carbs/Fats - 41%/31%/28%

[Satyrs]

DEADLIFTS:
8x135
5x155
1x185
1x205
3x225
3x225
1x245
10x155

PULL UPS:
6xBW
6xBW
5xBW

LOW PULLEY CABLE ROWS:
8x170
8x170

DB ALT CURLS:
10x30
8x30

DB CONCENTRATION CURLS:
8x30
8x30

DB WRIST CURLS:
10x30
10x30

DB REV WRIST CURLS:
8x15
8x15

NOTES:
I try to weight myself every Friday and to my surprise I'm down 9lbs this week to 183. Down 7lbs since the start of the misc contest. The weight I put on the last two weeks came off a lot faster then I thought it would which I'm happy about.

A couple weeks ago I noticed I had stopped losing weight at around 182lbs. I had stayed at 182 for around 2 weeks even though I was sticking to my diet and working out harder then ever. I decided to check my diet and I quickly found out I was starving myself. I really over estimated my calorie intake and was eating around 1600 cals a day. Hopefully my 2 weeks of pigging out reset everything and I'm out of starvation mode. I'll be watching my intake closer this time around and recording it here.

Today's macros (high carb day):
2258 cals
Protein/Carbs/Fats - 40%/40%/20%

[littlechick]

great job on the weight loss very good

were you doing carb timing before??

good owrkout

[Satyrs]

Thanks LC

Nope this is my first time cycling carbs. I found I was dieing near the end of my workouts so hopefully this will help keep up the intensity. I'll be loading most of my carbs first thing in the morning on my workout days. I'll be interested in seeing if it helps with energy but still allow me to lose fat.

[littlechick]

Originally Posted by Satyrs

Thanks LC

Nope this is my first time cycling carbs. I found I was dieing near the end of my workouts so hopefully this will help keep up the intensity. I'll be loading most of my carbs first thing in the morning on my workout days. I'll be interested in seeing if it helps with energy but still allow me to lose fat.

also try our carbs after a workout...

[Satyrs]

Originally Posted by littlechick

also try our carbs after a workout...

Oh yes I always do 40g protein shake w/ water and a nice glass of grape juice for them there refuel carbs

[Satyrs]

1 hour Eliptical - 601 cals burned and much better intensity then thursday

Tadays Macros:
<cheat night - not counting> cals
Protein/Carbs/Fats -

Going to go see 1408 with the wife tonight (or as PhreEkGarden would say 1402 lol). I told my wife it was an action flick like die hard as she won't go watch "scary" movies. Ever go to a movie and there is that one person that screams louder then everyone else or is the only person in the theatre that screams at a certain scene ... that's her. I get just as much entertainment watching her as I do watching movie ... should be fun

[Satyrs]

1 hour Eliptical - 599 cals burned

Tadays Macros:
1933 cals
Protein - 217g 44%
Carbs - 144g 29%
Fats - 58g 27%

Today was suppose to be a rest day but frack that ... I've decided no more rest days until I end this cut. Six months is a long time to cut and I'm sick of it already. I'm not stopping until I hit 175 as it is a goal I set and I have to hit it ... just a mental thing I can't let go of.

[homelifter]

Originally Posted by Satyrs

1 hour Eliptical - 599 cals burned

Tadays Macros:
1933 cals
Protein - 217g 44%
Carbs - 144g 29%
Fats - 27g 27%

Today was suppose to be a rest day but frack that ... I've decided no more rest days until I end this cut. Six months is a long time to cut and I'm sick of it already. I'm not stopping until I hit 175 as it is a goal I set and I have to hit it ... just a mental thing I can't let go of.

Keep working hard Satyrs. Macro's look good. Keep at it, you'll get there in no time.

[Satyrs]

Originally Posted by homelifter

Keep working hard Satyrs. Macro's look good. Keep at it, you'll get there in no time.

Thanks HL, yeah I can't wait ... I want too really start working hard on increasing my strength after this cut.

[Satyrs]

SQUATS (ATG):
5x95
5x135
5x155
5x190
5x190
2x210
10x135

LEG EXTENSIONS:
11x137
11x137

LEG CURLS:
9x54
9x54

CALF RAISES:
20x165
20x165

AB CRUNCHES:
1x25
1x12x35
1x12x35

LEG RAISES:
1x12
1x10

NOTES:
My legs could have done more with the squats but my lower back just wasn't having it as it is still a bit fried from friday's deads. I like to rotate some of the exercises I do every two weeks. So next workout instead of leg extension/curls I'll be doing lunges and leg press.

In other news I've decide to add some new equipment to my home gym. I'm going to order some Ironmaster DB's which can go from 5lbs to 120lbs in 2.5 increments. I can't wait as the DB's I have now suck and only go up to 30lbs.



Calories Eaten Today - 2657 cals
Protein - 268g 40%
Carbs - 272g 40%
Fats - 61g 20%

[Satyrs]

1 hour Eliptical - 591 cals burned

Calories Eaten Today - 1824 cals
Protein - 212g 46%
Carbs - 149g 31%
Fats - 47g 23%


Going to try and switch to 20 min HIIT cardio soon but I have a problem with my cheap eliptical from walmart. First the resistance doesn't go high enough. Second when I do the high intensity it skips across the floor which was different and entertaning at first but gets annoying. Going to see if I can secure it short of nailing it to the hardwood floor.

[Satyrs]

FLAT BB BENCH PRESS:
8x95
5x115
5x135
5x160
5x155
3x170

INCLINE DB BENCH PRESS:
6x50 PR (new exercise)
6x50 PR (new exercise)

DECLINE BB PRESS:
10x95 PR (new exercise)
12x115 PR (new exercise)

STANDING DB SIDE LATERALS:
8x25
6x25

STANDING FRONT DB RAISES:
8x20

STANDING BENT-OVER REAR DB LATERAL RAISES:
8x20

SKULL CRUSHERS:
8x65
6x70

DB KICKBACKS:
8x30
8x30

NOTES

Yeah got to try out my new Ironmaster DB's http://www.ironmaster.com/store/Quic...Rack-pr-2.html ... and they are awesome. The current DB's I have only go up to 30lbs and I've had them since I was 12 years old. lol, long over due for an upgrade. So I finally, had a chance to do some incline DB's and wow it is going to take a little bit to get use to these but I like how they feel.

I've been reading non-stop for days now and learning lots of new things. As a result I've changed my mind on my current goals. First thing is I want to get to 10% BF which is alot of weight to lose still. On that note I decided to try something new with my diet. For the next month I'm going to eat a slight surplus of calories on my workout days. I going to try and hit that magic optimal number needed for maximum muscle gain with min fat gains. On my non workout days I'll be doing HIIT with a caloric deficit. So yeah I'm hoping to build muscle and loss fat every week ... we shall see how it goes.

I've done some new calculations based on my LBM and my target cals for workout days will now be a around 2800 with 40P/40C/20F macros. On my non workout days I'll be eating 1700 cals at 45P/30C/25F.


Calories Eaten Today - 2780 cals (Target 2800 - 40/40/20)
Protein - 292g 41%
Carbs - 273g 38%
Fats - 64g 21%

[Satyrs]

20min HIIT Eliptical - distance 9.31KM

My first time doing HIIT ... holy *!7*% ... I'm still sweating 20 mins later. Going to try and improve my dist every HIIT session.

Calories Eaten Today - 1736 cals (Target 1700 - 45/30/25)
Protein - 196g 45%
Carbs - 126g 29%
Fats - 50g 26%

[Satyrs]

DEADLIFTS:
8x135
3x185
3x205
3x225
3x225
2x245

Grrr, need to get some chalk for my sweaty hands and a rubber drop mat so I don't have to let the weights down so easy.

PULL UPS:
8xBW
6xBW
6xBW

LOW PULLEY CABLE ROWS:
8x170
8x170

HAMMER CURLS:
8x35 new exercise PR
8x30 new exercise PR

PREACHER CURLS:
12x25 x-Reps +2
10x20 x-Reps +2

DB WRIST CURLS:
8x35
10x30

DB REVERSE WRIST CURLS:
8x15
8x15

NOTES:
Weighted in today at 181lbs for a as planned 2 pound loss for the week. Hoping to break into the 170's this week. I'm liking the surplus cals on WO days so far as I seemed to have a little more energy. Now that I'm doing 20min HIIT on off days I've decided to move my wrist and ab workouts to those days.

Calories Eaten Today - 2752 cals (Target 2800 - 40/40/20)
Protein - 275g 39%
Carbs - 284g 40%
Fats - 66g 21%

[Satyrs]

20min HIIT Eliptical - distance 9.30KM

Calories Eaten Today - 2057 cals (Target 1700 - 45/30/25)
Protein - 216g 42%
Carbs - 138g 27%
Fats - 73g 32%

Saturday is cheat meal day so macros are a bit off.

[Satyrs]

SQUATS (ATG):
10x95
5x135
5x155
5x205
5x205
5x205
10x135

*tied my previous pr of 3x205

LUNGES:
10x60
10x60

*these always feel like cardio to me

CALF RAISES:
20x185
20x185
20x185

* really just started working out my calves

NOTES:
Wow the last 6 months all my lifts had been going down or were stalled. Now that I'm not starving myself my lifts are going back up ... feels awesome to be gaining strength again. Still weak I know but it is alot better then where I was a year ago. Removed ABS from mondays WO and will now be doing that on tuesdays after HIIT.

Calories Eaten Yesterday - 1912 cals (Target 1700 - 45/30/25)
Protein - 204g 42%
Carbs - 181g 36%
Fats - 50g 22%
(Off a bit )

Calories Eaten Today - 2717 cals (Target 2800 - 40/40/20)
Protein - 277g 40%
Carbs - 265g 38%
Fats - 69g 22%

[Satyrs]

Here are my final pics for LC's second contest. At the start of this journal I was hoping to hit 180-181 but actually manage to make it to 179.

[PhreEkGarden]

Yo satyrs, I like the journal man. I could have SWORE I posted before but dont see it... oh well.

Originally Posted by Satyrs

Nope this is my first time cycling carbs. I found I was dieing near the end of my workouts so hopefully this will help keep up the intensity. I'll be loading most of my carbs first thing in the morning on my workout days. I'll be interested in seeing if it helps with energy but still allow me to lose fat.

Give this a read: http://www.ironaddicts.com/forums/showthread.php?t=3398

Also, the discussions so far on the first few pages of NameoftheDay's journal are really good about dieting: http://forum.bodybuilding.com/showthread.php?t=3265491

I dont think carbing up in the morning's is the way to go. The timed-carb idea I THINK (read up on it more for yourself) is that youre replenishing stores after working out, and taking in carbs when you need them the most, when they will be used most efficiently for recovery and not stored as fat. Anyway, just trying to throw that out there for ya.

Your pics in LC's comp look great, sorry im slow but ill get the poll up tomorrow...

[Satyrs]

Ah man, thanks for posting IA's article that was a great read. NameoftheDay's journal made my head hurt lol ... interesting ideas though.

I said that wrong before when I said I'll be loading most of my carbs in the morning. What it should have said is I'll be loading most of my NEW high GI carbs in the morning before I work out. I'm taking some high GI carbs both pre and post workout. What I'm shooting for is a 40/40/20 slight calorie surplus macro which is a good for building muscle on WO days. I might store a little fat with this but I'm hoping the increase in muscle + HIIT will increase my metabolism enough to negate any small fat gains and then some.

Then the other 4 days I'm going for 45/35/25 with 0 high GI carbs (no insulin spikes ... oats and green veggies) in a calorie deficit w/ HIIT to again increase metabolism. Now you got me thinking what is my body going to use as a fuel source on these deficit days. Will it burn my bodyfat of will it go for muscle (protein) and convert it to carbs for fuel. So if I understand what IA was saying I would be better served doing a 40/20/40 macro on my off days (less carbs more fat). Interesting .... this is starting to get long now so I'll stop lol.


EDIT:
You know what I just remembered where I got the 45/35/25 macro from ... it is call the Idiot's guide to dieting.

http://www.bodybuilding.com/fun/berardi71.htm

lol, I guess I'll just keep on doing my current setup for now and see for myself if it does/doesn't work.