Bruzey - RECOMP CONTEST LOG 2008

[Bruzey]

Today and tomorrow I'm going to get my diet, workout routine, and supplement regime in order. It's all going down on February 1st.

Good luck to everyone else participating in the contest, I'll be checking out your logs as well to see how fast my competition is progressing.

Pics should be up later today or tomorrow at the latest.

I'll be updating this log with my daily workouts, my diet, supplement stack, goals, goal updates, and general misc. information about what else I'm doing while attempting this recomp.

Wish me luck!

- Bruzey

[Bruzey]

1. Screenname: Bruzey
2. Age: 20
3. Sex: Male
4. Total Bodyweight: 200.0 Lbs
5. Working Out Since: January 2007
6. Seriously working out during the last...
- one year - YES
- two years - NO
- more than five years - NO

7. Describe shortly the progress you have made during the last 12 months (how did your weight change, your body composition, your strength).
From January to April of 2007, I succeeded in increasing my weight from approximately 205 lbs to approximately 223 lbs. Unfortunately I gained a portion of fat along with the muscle. From April of 2007 until now, I have been cutting fat and attempting to increase my cardiovascular ability. Overall, I gained a reasonable portion of muscle and lost a considerable amount of fat in the past year.

8. At your bodyspace you need to upload photographies* that have to be done between January 28-31, 2008 (specifications for photographs see below).
To Be Posted

9. A short statement why are you going to participate in this contest:
I would like the added motivation to force me to stick to my diet and routine. I have always put in lots of effort in the gym, but I am ready to see how 6 months of perfect dieting will complement my weightlifting.

10. A link to your log/journal. http://forum.bodybuilding.com/showth...#post123092161




I just posted this up to provide everyone following with some background information. I'll update with pictures ASAP.

[tse]

Good luck, I'll be following!

[Officer_Iron]

Good luck in the contest!

[Bruzey]

Thanks a lot guys! Good luck to you too! This is gonna be great fun.

Progress pictures are uploaded to my bodyspace, and I will be posting them up here shortly, along with current muscle measurement and major lifting stats. First workout starts tomorrow...

THE CUT BEGINS!

[Bruzey]

All my pictures for the start of the recomp are uploaded now. I gotta say, I never realized how out of shape I was until I looked at those pictures. I was actually disgusted with myself.

This is going to be the most strict diet I will ever follow in my entire life.

[Bruzey]

Body Measurement Stats
Thursday, January 31st, 2008

Neck - 16
Shoulders - 50
Chest - 42
Arms - 15
Forearms - 12
Waist - 35 ()
Hips - 36
Legs - 24
Calves - 16

I'll update this list every month along with my progress pictures.

As an added bonus picture, check out my new puppy! Only 5 more weeks until I get to pick up little Rambo from the breeders.

[tse]

Your puppy is SO cute! Wish I had one!

[Bruzey]

He's so tiny and cute! Going to go visit him at the breeders this weekend.

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Anyhoo, back to business. My cardio today consisted of 40 minutes of snow shovelling instead of 30 minutes on the eliptical/treadmill post workout. After dinner I'm going to get into my workout, maybe do some more cardio anyways post-workout if I feel so inclined.

Check out the banner I threw together as well.



Going to post that up whenever I post any relevant workout or diet information.

My diet today isn't spot on because I still need to do some shopping and preparing, but I'm still sticking as close to my macros as possible.

For the first portion of the recomp I'm going to be taking in these macros, approximately:



1963 Calories

51f (459 Cal)
280p (1120 Cal)
96c (384 Cal)



I like to keep my calories on the low side, because I don't measure all the food that I don't prepare ahead of time. This means if my diet isn't spot on, I still keep my caloric deficit.

[Bruzey]

Just adding more pictures of the newspaper. I was looking back at my pictures and I realized you can't see the date very well, so here it is.

I don't want anything to disqualify me when they are deciding the winners.

[Bruzey]

Going to do a massive workout within the next couple hours, I haven't been spot-on the last couple days due to some school stuff. Now that my Psych. midterm is done I can devote my full attention to my diet and workouts.

I'll post up the relevant information later tonight.

[Bruzey]

Great workout tonight. Got my brother working out with me as well which I was happy about. I did a upper body workout including abs today, legs will be on wednesday. Shoulders and chest felt great today, but I didn't hit the arms as well as I'd have liked to. Oh well, I'll hit them again on wednesday as long as I'm not too sore.

I'm not going to be posting numbers until I get back into the gym (in March), for now I'm going to be getting back into the groove, just working out at home, and finding out where I stand.

Diet wasn't great today, but I definitely kept the caloric deficit and ate cleanly. The timing of my meals was way off as I was sleeping, then in a rush to get to school for my exam (which went well). Oh well, tomorrow I'll fine-tune my routine and my diet more.

I've got some AM cardio to wake up to, so I'm off to bed.

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Muscle measurements, weight, and lifting stats will be updated every 2 weeks. I don't like to do it any sooner because of the minor fluctuations that occur throughout one week.

G'night.

[Bruzey]

30+ minutes of AM cardio while downing some BCAA's. HIIT later tonight for ~20 minutes.

EDIT - HIIT finished.

5 Minutes Warm-up

0.5 Minute Sprint
1.5 Minute Jog
0.5 Minute Sprint
1.5 Minute Jog
etc...

5 Minutes Cool-down

[Bruzey]

Was extremely busy today, so I was not able to get in my workout and PostWO cardio. I shoveled some heavy ass snow for a while today, so that was a bit of a workout anyways.

Because I missed my workout, I am just taking today as my rest day. For the next 6 days, I am going to be doing either cardio or weights every day.

[Bruzey]

My sleep has been pretty erratic the last little while. I had to pull a near-all-nighter to finish a Finance assignment the other day.

Diet is still pretty close to perfect, and I am looking visibly leaner already. I weighed in at 198.5 fully clothed this morning, so that is a drop of a couple pounds in the first week. Taking water and food fluctuations into account, I am right on track.

I am off to do a home workout in the other room, and I am also going to kick the **** out of the eliptical today for 45m-1h.

[Bruzey]

Free-weight workout at home, along with about 45 on the eliptical. I was tired as hell and my stims didn't kick in until I was almost finished my workout, but the eliptical was on fire for those last 15 minutes. Overall a pretty good workout.

EDIT - Going to double up my workouts today cause I missed yesterday. I hope the HIIT will keep me awake until tonight as well so I can get my sleep schedule back on track.

Later on I plan to do 20 minute warm-up, 20 minutes HIIT, 20 minute cool-down.

[gunther44bd]

Nice workouts...keep it up!

[Bruzey]

Originally Posted by gunther44bd

Nice workouts...keep it up!

Thanks bro, appreciate the support.



I had a crazy cardio session tonight. 20 minutes medium intensity, 20 minutes HIIT, 20 more minutes MI. I was sweating buckets by the end of it.

Diet is still on point. Going update my weight/measurements tomorrow morning to see how I've progressed. My arms were crazy vascular today during the cardio, and I can already see the change taking place. My motivation is through the roof right now.

[Bruzey]

I've gotta learn how to time my stims better. Once again, half dead, I was struggling through my weights, so I stopped 2 exercises short of finishing to do some cardio. After I was finished my half hour on the eliptical, I felt like a million bucks, so I pumped out another 30 minutes at double the speed I was going before.

Overall a pretty damn good workout, I'm pooped. All my times I've weighed in recently I've been hovering around 196-197. I'm going to really up my water intake and keep it constant, along with my diet, so I know the scale isn't messing with me via water fluctuation.

Measurements and weight will be taken on friday before I go to Florida. Not the best time for a vacation (at the beginning of my cut), but I'm going to take all of the appropriate measures to continue fat loss, or at the very least, limit fat gain.

[Bruzey]

Just a small update, my waist is measuring less than last week and my weight loss is still on track. Minor cheat last night (peanut butter on crackers), though I'm sure it could have been much worse. Gonna try to stick to the diet 100% until Friday, when I'm going to start two weeks of the velocity diet (I think).

[Bruzey]

A full hour on the eliptical this morning, great workout. Slight DOMS from my last weight workout, so I'm going to keep up the cardio until I'm fully recovered.

Weighed in at 198 fully clothed today, so my weight loss is right where I want it to be.

I'm aiming for 1-2 pounds per week, so by thursday/friday (the two week mark) I'm hoping to be sitting at 2-4 pounds less my beginning weight (200 pounds).

[Bruzey]

Weighed in at 196.0 mid-day. A 4 pound loss in 1.5 weeks is a bit steep, so I'm going to watch my calorie intake to make sure I don't lose any muscle along the way.

I decided to do 3-6 weeks of the Velocity Diet, mostly because it's going to be very easy to follow when I'm down in Florida on vacation. I have a feeling I'm going to keep my calories on the higher side, and try to limit my calorie expenditure as well while I'm down there. Gotta preserve that LBM!

[Bruzey]

After I'm finished school today I'm going to do a massive full body workout, then some cardio after. I did some cardio this morning as well after spending 8 hours straight on a Social Policy paper. Felt great.

I'm off to florida tonight so I'm going to be away until the 25th or so. I'm going to try to limit my cals and do some running/swimming, along with some bodyweight exercises every day. Hopefully I can keep my weight around 196 until I get back. I'll update once more later with my weight workout.

[LL SquatButt J]

good luck on keeping things on point...

[Bruzey]

Originally Posted by jampsifit

good luck on keeping things on point...

Thanks for the kind words. Unfortunately they didn't do me any good! I gained a couple pounds in Florida. I weighed in at 207 fully clothed, and after my bloat went away the following morning, I was hovering around 199. Oh well, back to the grind.



It's been a long while since I updated this log, as I was away, but I'm back in the full swing of things now. I just finished my first day of the velocity diet, and my workout today was great. My strength was up, thermos were working well, everything was on point.

I feel like a drug addict with the stack I'm on right now.

Creatine, Glutamine, BCAA's, CLA, Sesamin, Fibre, Enzyme, Fish Oil, Omega 369's, Hydroxycut Hardcore, Whey, Casein, Time Release Protein, Multivitamin, and Glycocarb.

I'm aiming to stay on this diet/stack for the next 28 days, which should put me anywhere from 6-12% BF. I'd be happy with whatever results I get in the fat loss department, and I'll be working hard in the gym most definitely, attempting to retain my full LBM.

The plan right now is to cut until the end of March, then ease into a super clean bulk for April, May, and June. July is either going to be another strict cut if I feel I need it, two 2-week periods of bulking and cutting, or a final full month of bulking if I feel happy with my BF%.

I hope I don't go insane while on this V-diet though.

[Bruzey]

After dropping some more water weight, I'm sitting at about 195. If the claims of the V-Diet hold true, I should end up at about 175, rebounding to 180 after I reintroduce some more carbs.

I've deduced my LBM is about 165-170, which would put my bodyfat percentage at 5.55% - 8.33% once this cut is finished. After I'm done with that, BULK, BULK, BULK!

[Bruzey]

I figure I'll post up the word document I made regarding my macros and calories while following the V-Diet. Feel free to post any comments or questions regarding my diet.

Edit - Fixed the formatting for the text file.

[LL SquatButt J]

the Velocity diet, it came from t-nation?

also that glutamine and time release protein will do u no good. All u really need is BCAA and combine a whey protein sup w/ a Casein protein sup and ur good to go.

[Bruzey]

Yeah, off T-Nation. Although I don't think that's where the diet originated.

The reason I'm using the time release stuff is because I'm too broke to afford 4 tubs of casein right now, so I bought 2. I'm using the time release stuff cause I have a lot left over. It's packed with BCAA's, and it's got a mix of different proteins in the formula.

What makes you think either glutamine or the time-release protein won't do any good anyways? I'm using the glutamine for recovery as well, because sometimes I'm sore for more than a day, and I've got a M-W-F schedule for my workouts, sometimes repeating muscle groups every other day.

The 12-hour time release stuff is from Dymatize, which is a pretty good brand IMO. No good on the V-diet?

[Bruzey]

I was bored the other day so I drew up some charts regarding the grecian/reeves ideals. My goal in the end is to be perfectly proportioned, so I'm aiming for the grecian ideal first, and if I feel I want to get a big bigger and become a 'real' bodybuilder, I'll aim for the Reeves proportions. That will take a while though, as I'm 11 inches short in the chest department.

I calculated the percentages for each bodypart difference as well, which allows me to compare one bodypart to another. For the grecian ideal I didn't realize I had further to go for my arms then I did for my chest, but apparently I do. Interesting stuff.

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Grecian Ideal

Wrist = 7.25 Inches

Chest 47
Waist 33
Hip 40
Bicep 17
Forearm 14
Thigh 25
Calve 16
Neck 17

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Reeves Ideal

Wrist 7.25 Arms 18
Ankle 9.25 Calf 18
Head 24 Neck 19
Pelvis 36 Chest 53
Pelvis 36 Waist 31
Knee 16.25 Thigh 28

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Current

Chest 42
Arms 15
Hips 39
Waist 34.5
Thighs 24
Calves 16
Forearms 12
Neck 16

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I got a long way to go.