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View Full Version : Kaaud's Log to lose Fat



Finnegan Bell
05-16-2007, 09:50 AM
Hey people,since there is a section now for logs,I think I'll put my Log here

Finnegan Bell
05-16-2007, 10:06 AM
Meal 1

200 grams Chicken Breast
1 cup Brown Rice

Meal 2
100 gram chicken Breast
1 cup Brown Rice
1 tablespoon of HFS total EFA oil.

Workout


Meal 3 (PWO Shake)

A shake of two scoops of ON 100% Whey
4 teaspoons of MaltoDextrin or Dextrose
150-200 grams Banana
1 cup skim milk

Meal 4
100 grams green peppers
100 grams chicken breast

Meal 5
70 grams Tuna
100 grams Green Peppers

Total 1845 calories
47% Protein
36% Carbs
17% Fats

I have a small body and my Maintenance is around 2600 calories.

Finnegan Bell
05-16-2007, 10:10 AM
Day 1

Chest

Barbell Bench Press x3

Inclined BB Bench Press x3

Dips/Cable Cross Over x3

Tri's

Close Grip BB Bench Press x2

Barbell Overhead extension x2

Dumbell one hand extension x2

Abs

Weighted Crunches x2
--------------------------------------------------------------------------



Day 2

Back

BB Deadlifts x3

Cable Pull Down/Bent-over BB rows x3

Close grip Chin up/Close Grip T-Bar x3

Bi's

Dumbell Wide Curls x2

Preacher BB curls x2

Hammer Curls x2

Abs

Hanging Knees raise x2
--------------------------------------------------------------------------



Day 3

Legs

BB squat x3

Lying leg curls x3

Seated Calves Raise x3

Barbell Lunges x2

Abs

Hanging Knees raise x2

Weighted Crunches x2
--------------------------------------------------------------------------



Day 4

Shoulders

BB shoulders Press x3

BB upright rows x3

Dumbell Rear Laterals x3

BB shrugs x3

Wrest

wrest curls x3
--------------------------------------------------------------------------



as u notice I will be alternating between exercise1/exercise 2 each session.



My routine will be

Day lifting->Day HIIT->Day lifting->Day HIIT---->and so on



I've been training for about 6 monthes,I am cutting
and I lost 50 lbs.

ScottC
05-16-2007, 10:52 AM
I hope the mods move existing journals/logs in here.


Anyways, looking forward to following your journey Kaaud. :)

Finnegan Bell
05-16-2007, 01:57 PM
I hope the mods move existing journals/logs in here.


Anyways, looking forward to following your journey Kaaud. :)

I wouldnt post my daily journey,I 'll just post some updates and modifications

heathershubby
05-16-2007, 04:24 PM
keep us updated bro

TheKansan
05-16-2007, 05:38 PM
Good luck to you, you are one of the more knowledgeable posters here and I look forward to seeing your progress.

Sellhast
05-18-2007, 04:41 PM
Good luck with your goals and thanks for all of the tips you gave me.

Finnegan Bell
05-22-2007, 12:11 PM
I changed the 70 grams water packed Tuna to 100 grams of drained tuna with olive oil,because I found my total fat intake is low,so now I pumped my calories up to 1900+

Finnegan Bell
05-24-2007, 05:24 AM
I spent a month and a half on carbs cycling,I about 20 lbs,but I discovered that I am losing muscles,so I switched 2 weeks ago to 40/40/20

http://forum.bodybuilding.com/showthread.php?t=2713211

I lost about 1 kg (2.2 lbs) in these 2 weeks,I am not very happy with the results,maybe because I am accustomed to the big losses of carbs cycling,even the difference in my biweekly front and side photos is as impressive as a loss of 2.2 lbs.

I'll continue doing 40/40/20,whatever results I have,because I know deep down inside that I wont gain fat on these much carbs,and I'll continue losing in slow rate.

My weight now is 76 Kg (167.2 lbs)

Finnegan Bell
05-24-2007, 02:01 PM
I'll add 10 minutes of moderated Intensity cardio after my weight lifting sessions,not more than that,I can do more,but I want to have a proper muscles recovery and to avoid overtraining.

ScottC
05-24-2007, 05:11 PM
Thanks for the updates! Where have you been hiding lately?

Finnegan Bell
05-25-2007, 05:34 AM
Thanks for the updates! Where have you been hiding lately?

I work in a gas field in another city,my work schedule is week on,week off..
they cut the internet from my office becasue apparently someone got caught watching porn in our floor :mad:

I will be with u guys till next thursday,then I'll hide for another week.

ScottC
05-25-2007, 12:44 PM
I work in a gas field in another city,my work schedule is week on,week off..
they cut the internet from my office becasue apparently someone got caught watching porn in our floor :mad:

I will be with u guys till next thursday,then I'll hide for another week.
Man that stinks about the net being cut. :mad:

Finnegan Bell
05-28-2007, 10:20 AM
I just added white potatoes to my diet,I feared white potatoes due to its high GI,but as long as I eat protein,fats and veggies with it,it will be fine.

I am still on 40/40/20,and I will post how much I lost in another 2 weeks.

Finnegan Bell
05-29-2007, 05:16 AM
I am sick of eating green peppers alone,it ruins the good taste of my white potatoes and brown rice,so I started to have a salad of 100 grams tomatoes,150 grams cucumbers and 100 grams green peppers of total 66 calories and 4 grams of fiber.

*edit:Tomatoes and cucumbers are heavy,so I'll eat around 200-250 grams of each :)

*edit2: After making a salad of 160 grams cucmbers,200 grams Tomatoes,100 grams green peppers I found that the salad is huge :eek: so I divided the salad into two halves, sorry for bothering u guys :(

Finnegan Bell
05-29-2007, 05:49 AM
180 grams white potatoes
110 grams chicken Breast
The Salad

http://img255.imageshack.us/img255/8456/1000370mc3.jpg (http://imageshack.us)

TheKansan
05-29-2007, 05:51 AM
I am sick of eating green peppers alone,it ruins the good taste of my white potatoes and brown rice,so I started to have a salad of 100 grams tomatoes,150 grams cucumbers and 100 grams green peppers of total 66 calories and 4 grams of fiber.

*edit:Tomatoes and cucumbers are heavy,so I'll eat around 200-250 grams of each :)

*edit2: After making a salad of 160 grams cucmbers,200 grams Tomatoes,100 grams green peppers I found that the salad is huge :eek: so I divided the salad into two halves, sorry for bothering u guys :(

Thats pretty funny. I too have accidently made a salad that was way too large for consumption in a single sitting, but it looked great on paper.

cawiau
05-29-2007, 06:19 AM
they cut the internet from my office becasue apparently someone got caught watching porn in our floor :mad:


There is always someone that gotta ruin it for everyone :mad:

Finnegan Bell
05-29-2007, 06:22 AM
There is always someone that gotta ruin it for everyone :mad:

At least he could have been faster with ALT+F4 :D

Finnegan Bell
05-31-2007, 09:03 AM
I dont think cheating is a good Idea on 40/40/20,because I am already eating lots of carbs,and my glycogen stores are continuously replinished,

I used to have one cheat meal on high carbs day,every 8 days on carbs cycling,and my weight was steadily decreasing.

Now I have bad frustrating weight fluctuations although I have only one cheat meal a week

I'll go for a month without cheating,next cheat meal on 30 June :(

cawiau
05-31-2007, 10:48 AM
At least he could have been faster with ALT+F4 :D

LOL :D

cawiau
05-31-2007, 10:50 AM
Now I have bad frustrating weight fluctuations although I have only one cheat meal a week

I totally understand what you are going thru.
That is why I no longer cheat unless I really want too. So I could go 2 weeks without cheating until I see that food that I really want to try or like having Ice Cream with my little brother.
But they barely put me at 200-300 over my calories that I can ignore them.

Finnegan Bell
06-08-2007, 05:37 AM
8-June-2007

Weight 76 Kg
167.2 lbs

Total loss from last week 300 grams
0.66 lbs :(

Probably Because I am still bloated from yesterday's cheating.

Finnegan Bell
06-08-2007, 05:44 AM
I failed

I couldnt stay 1 month without cheating,knowing that my next cheat meal will be after 1 month made me feel horrible,so I cheated after 6 days only.

Now I am really determined not to cheat until 22-June

I also couldnt help not weighing myself for 1 month,I needed to see any progress to fuel me moving forward.

And actually I would say I lost 1 lb this week,it made me feel real good that I can lose fat at this much carbs (40-40-20),which makes me sure that I am not carbs sensitive and I dont have bad genetics or something,not to mention that I feel really good and energetic with all these carbs and I gained significant muscle mass.

Finnegan Bell
06-08-2007, 06:05 AM
i added More healthy fats to my diet (Almonds)

It is a wonderful food,with protein and EFA and Fiber (10 grams of fiber per 100 grams),tastes great too.

My fear of fat has completely gone.

http://img480.imageshack.us/img480/3140/dietic2.jpg (http://imageshack.us)

I usually eat more veggies than that,but these what I ate this day,I also eat 144 grams of Tuna bringing up calories to 1900+,but this day I ate only 100.

Finnegan Bell
06-09-2007, 04:57 AM
Yes,I was bloated

Weight in 9-6-2007

75 Kg
165 lbs

Finnegan Bell
06-09-2007, 05:11 AM
Here are My supplements

Higher Power:
Micronized Creatine Monohydrate
L-Glutamine
Green Tea Extract

ON 100% Whey
Chromium Picolinate
HFS Total EFA liquid
Multivitamin

I'll drop all the supplements until 22/6 except Whey and Total EFA
so my body doesnt get used to them.

TheKansan
06-09-2007, 06:54 AM
You think the glutamine is helping?

Finnegan Bell
06-09-2007, 07:28 AM
You think the glutamine is helping?

The amines pool in the blood is 60% glutamine,if the body cant find enough glutamine,it will breaks the muscles glutamine,it really helps in cutting.

http://www.bodybuilding.com/fun/diane3.htm

Finnegan Bell
06-24-2007, 05:26 AM
Weight in 24-6-2007

73.4 Kg
161.5 lbs

I succeeded to pass 2 weeks without heating,from 9-6 to 22-6

I feel great,I've lost 3.5 lbs in 2 weeks,I'll start a month of carb cycling tomorrow,I'll post my diet later

benno2007
06-27-2007, 06:39 AM
good work brother

Finnegan Bell
06-27-2007, 06:48 AM
My 1 month Carb cycling diet

Ok,it will be 3 low days followed by 1 high,then repeat

1-400 grams of chicken breast spread over 6 meals
2-40 grams of almonds spread over 6 meals except PWO
3-400 grams of tomatoe and 400 grams of cucumbers
spread over 6 meals except PWO

Low days;

Meal 1 Chicken breats/salad/almonds

Meal 2 Pre-WO Tuna in sunflower oil/100 grams brown rice/salad/
Almonds/1 tablespoon of Total EFA blind liquid

Meal 3 PWO 1 scoop of ON whey/100 grams banana/100 grams skim
milk/1 teaspoon Maltodextrin

Meal 4,5,6 Chicken breasts,Almonds,Salad

Total calories 1640
Protein:195 grams 50%
Carbs: 87 grams 20%
Fats:58 grams 30%

high day;

it will be 50% carbs 30% protein and 20% fats of 2000 calories

Note that I am 161 lbs 5'7",my maintenance calories are ~2500 calories

I plan to do this for a month only because I know that this plan is not optimal for preserving muscles.

Hotmoltenlava
06-27-2007, 07:02 AM
Interesting diet. Would like to see the results.

Have a good one.

Finnegan Bell
06-27-2007, 12:05 PM
Interesting diet. Would like to see the results.

Have a good one.

What I am doing here is Diet Cycling(TM) ;)
I cycle between 40/40/20 and carbs cycling to keep shocking my body and to keep a sustained Fat loss.

cawiau
06-27-2007, 12:15 PM
What I am doing here is Diet Cycling(TM) ;)
I cycle between 40/40/20 and carbs cycling to keep shocking my body and to keep a sustained Fat loss.

How has it been working for you so far?

Finnegan Bell
06-27-2007, 12:48 PM
How has it been working for you so far?

Well at May I was doing carbs cycling,but with less calories and fats,I lost alot of weigh in an unhealthy way,so I pumped up my calories to 1900 calories with macros 40/40/20 and I lost about 6.5 lbs in a month.

Now I am doing carbs cycling again,but with more fats and calories,and u'll see how I am doing in the measuring updates.

thx for stepping by :)

Druluv75
06-28-2007, 12:51 PM
The diet is pretty solid. I would swap out sunflower oil for olive oil. Good choice with the almonds. Why are you only eating only chicken breasts? I would add a couple oz of beef and some eggs to the low carb phase of the diet. No disrespect, just suggesting.

Finnegan Bell
06-28-2007, 02:04 PM
The diet is pretty solid. I would swap out sunflower oil for olive oil. Good choice with the almonds. Why are you only eating only chicken breasts? I would add a couple oz of beef and some eggs to the low carb phase of the diet. No disrespect, just suggesting.

I live in Egypt,It is hard to find an honest butcher,I cant get the 90-95% Beef u can get in the US,and the possiblity of eating dogs or donkey's meat is a little high too.
And I cant eat boiled eggs,never did in my life actually I dont know why,thx for stepping by :)

Druluv75
06-28-2007, 02:17 PM
Oh, you can still use lamb. I hope they don't mess with the lamb too.

Finnegan Bell
06-28-2007, 02:21 PM
Oh, you can still use lamb. I hope they don't mess with the lamb too.

Thx man,I think I'll ask about it,I started to get really sick of chicken breasts :(

Finnegan Bell
06-29-2007, 12:47 PM
I'll switch from 400 grams Tomatoes+400 grams cucumbers to 500 Tomatoes 300 cucumbers

Cucumber is much less dense than tomatoes (cucumber is 95% water),so I find the bowl full of cucumbers.
and tomatoes have more fiber and vitamins..etc

Finnegan Bell
06-30-2007, 12:38 PM
Back to my full stack again

Creatine Monohydrate
L-Glutamine
Chromium Picolinate
Multivitamin
EFA liquid blind
Green tea extract

PS:I found it very hard to eat,I am extremly satiated from all this fats,protein and salad,I am pushing myself really hard to step over 1500 calories.

IceDragon
07-01-2007, 07:41 AM
Back to my full stack again

Creatine Monohydrate
L-Glutamine
Chromium Picolinate
Multivitamin
EFA liquid blind
Green tea extract

PS:I found it very hard to eat,I am extremly satiated from all this fats,protein and salad,I am pushing myself really hard to step over 1500 calories.
I find that myself, some days I struggle to get over 1000 cals. Thankfully, we have protein powder, so at least I get that in. :D

Finnegan Bell
07-11-2007, 05:39 AM
10-July-2007

Weight 71.5 Kg (157 lbs)

total loss in 2 week 2 KGs (4.4 lbs)


I attribute this good progress to the the previous month of 40/40/20 diet,where I jacked my metabolism and muscles up high :)

continuing carbs cycling until june ends,then I'll go back to 40/40/20 again,and repeat till 8% BF

TheKansan
07-11-2007, 07:33 AM
10-June-2007

Weight 71.5 Kg (157 lbs)

total loss in 2 week 2 KGs (4.4 lbs)


I attribute this good progress to the the previous month of 40/40/20 diet,where I jacked my metabolism and muscles up high :)

continuing carbs cycling until june ends,then I'll go back to 40/40/20 again,and repeat till 8% BF

You mean July right?

Finnegan Bell
07-15-2007, 11:58 AM
I added Fava Beans to my diet (Broadbeans)
It has insane amounts of Fiber, low in fat and sugars and high in protein,I cant imagine how I missed such a good carbs source,and it is the most famous food in my country.

http://img407.imageshack.us/img407/153/favabeansum1.jpg (http://imageshack.us)

cawiau
07-15-2007, 06:34 PM
So how is everything going so far for the misc competition???

ScottC
07-18-2007, 04:37 AM
How much more are you trying to cut? What will be your next phase of transformation?

Finnegan Bell
07-19-2007, 09:10 AM
So how is everything going so far for the misc competition???

Oh thx man,all I care about now is seeing my scale goes down and seeing improvements in my bi-weekly pics,winning the MISC contest will be just a nice bonus ;)


How much more are you trying to cut? What will be your next phase of transformation?

I dont know Scott,but when I reach 12% I will slowly cut to 8% ,by making a caloric dificit of 100-200 calories,and then I start very slow clean bulk

cawiau
07-19-2007, 09:51 AM
Oh thx man,all I care about now is seeing my scale goes down and seeing improvements in my bi-weekly pics,winning the MISC contest will be just a nice bonus ;)



I dont know Scott,but when I reach 12% I will slowly cut to 8% ,by making a caloric dificit of 100-200 calories,and then I start very slow clean bulk

Seems you have everything under control
So keep up the hard work

Finnegan Bell
07-25-2007, 03:14 AM
24-July-2007

Weight 71.5 Kg (157.3 lbs)

total weight loss in two weeks 0 lbs !

but my pics say that I certainly lost some fat,and I attribute this because I started to lift with my brain,I concentrate on good form and full ROM,and I really focus on lifting very hard..

You have to concentrate...

Hotmoltenlava
07-25-2007, 08:34 AM
24-July-2007

Weight 71.5 Kg (157.3 lbs)

total weight loss in two weeks 0 lbs !

but my pics say that I certainly lost some fat,and I attribute this because I started to lift with my brain,I concentrate on good form and full ROM,and I really focus on lifting very hard..

You have to concentrate...

As I'm sure you know, no weight loss definitely does not imply no fat loss. Carb cycling definitely can give you muscle gains in addition to fat loss, which could balance out on the scale. Are you bf testing?

Keep it up!

Have a good one.

Finnegan Bell
07-27-2007, 02:53 AM
I am having a week of the gym,it is my first big rest since Ive started Nov. 2006, I am also having 3 days dirty refeed and I'll start 40/40/20 at 29 July to 31 August and then carbs cycling again...

Carbs cycling gave me amazing results,u guys shall try it out..

Finnegan Bell
07-28-2007, 11:13 AM
My August diet

http://img503.imageshack.us/img503/486/dietaugustpi0.jpg (http://imageshack.us)

Protein:Chicken breasts,whey,tuna,low fat cottage cheese
Carbs:Fava beans,sweet potatoes,brown rice (quick oats,skim milk and fruits PWO)
Fats:Total EFA oil and Almonds

Finnegan Bell
08-08-2007, 03:29 AM
After my weight jumbed to 71.9 Kg on 29-july-2007 due 3 days of dirty refeed :(
I dropped back to 70.2 kg 154 lbs on 8-august-2007

this sh!t works :) (diet cycling TM)

next weighing on 31 august

Hotmoltenlava
08-13-2007, 08:15 AM
Just noticed that Kaaud got banned! That sucks.

Finnegan Bell
08-27-2007, 03:06 AM
Just noticed that Kaaud got banned! That sucks.

x2