MetalJoe Log.

[MetalJoe666]

I need patience!! So I thought I'd make a log trying to stay focused on fat loss and strength gains.

Here's my current diet and routine below, with stats.

onday - Pull.

Deadlift - 5x5
Bent over Rows - 4x6
Wide Grip Pullups - 3xF
Shrugs - 3x4-10
Incline Curls/Barbell Curls - 3x6-12

Wednesday - Legs.

Squats - 5x5
Stiff Legged Deads - 4x6
Hack Squat - 3x4-10
Leg curls - 2x8
Calve Raise - 3x12

Friday - Push

Bench Press - 5x5
Incline press - 4x6
Dips - 3xF
Behind the Neck press - 4x4-10
Tricep Pushdown/Skull Crushers - 3x6-12

This will be followed by 20 minutes LISS on all 3 days. Apart from Legs, I will do cardio on the next day as my body is ****ed after legs ha

Current routine.

Bench: 190lbs 3x5
Squat: 270lbs 3x5
Deadlift: 308 1x2RM

Current diet:

Meal 1 - 2 Whole eggs, 4 extra whites on top. 1/2 Cup Oats. 1 Apple.
Meal 2 - Tin Of Tuna. Wholewheat Pitta.
Meal 3 - Chicken, Lettuce, Cucumber, 1/4cup rice.
Meal 4 - 32g Protein Shake, apple.
Meal 5 - 1 Chicken Breast, 1/4 cup rice. Broccoli, peas, cauliflower.
Meal 6 - 32g Protein Shake.
Meal 7 - Cottage Cheese. 1 cup.

I'm currently 5"9. And weigh around 184, I will check in the morning on an empty stomach.
Body fat around 16-20%.
I am hoping to get down to like 165 or something, just to see my abs. I'll upload pics tomorrow aswell
I'm 16 also

Take notice please guys, and help me with Motivation for fat loss, every time I begin a fat loss regime, I go off track and decide to bulk again. Thank you

[MetalJoe666]

Sticking to my diet ok I guess.

I have started to add Oatcakes in as per each one theres like 5.8g Carbohydrates, so I was thinking maybe instead of having rice I could just have 3 of them instead.

I walked 5 miles today, ofc I was messing about slightly on the way home, but I done a good steady 30 minutes of walking anyway.

Tomorrow I have legs so I wont be doing cardio.

I have a question though guys, how much cardio???

3 times a week? 4 times a week? twice a week!?

Answer please dudes

[MetalJoe666]

Hit legs today, hit em very hard... squats made me sweat worse than ever and...

My SLDLs are now at 200lbs. Very nice

Done 10 minutes cardio afterwards to just burn out my legs and burn some extra cals.

That is all

Diet is still strict

[sureshk]

good luck on your progress mate. don't do too much cardio, you don't wana burn off that muscle.

as long as the diet is in check, you will shed the fat don't worry. you are same height as me, but from looks of it have a lot more muscle than I do. I'd be interested to see some pics of you and your progress, as I think you are about where I'd like to be in roughly 6 months-1 year time.

[MetalJoe666]

good luck on your progress mate. don't do too much cardio, you don't wana burn off that muscle.

as long as the diet is in check, you will shed the fat don't worry. you are same height as me, but from looks of it have a lot more muscle than I do. I'd be interested to see some pics of you and your progress, as I think you are about where I'd like to be in roughly 6 months-1 year time.

Aw. Considering I aint that big, that made me smile on the last part haha

Uh Yeah tomorrow man... I'll have like 5 new pics up... I'm a bit chubbier atm than on my current pic.. but my legs are looking good.

I'm currently at 26.5 Inches on my legs...

43 inch chest.
14 inch arms.
8 inch forearms.

Nothing impressive lol

[MetalJoe666]

Gah. I forgot to talk about Fridays training...

Right.

Workout being...

Push:
Flat bench - 4x5 1x3
Incline Bench - 4x6-8
Dips - 3xFailiure
Behind the neck press - 4x6-10
1 set of side laterals at HIT - 1x6 heavy ass weight.
Pushdowns - 3x15,10,6.

Flat bench I was happy on. I had increased to 90K on x3. I was happy. And what I could normally do for 4 struggling reps I was doing for 5... very good.

My incline bench is at 65kg for 7 reps which is pretty good I guess...

And dips I can only do like 4-6 reps as expected with pushing myself on benches.

Behind the neck press was to failiure on every set... very hard. Only like 35kg used as it was hard. I'm considering changing it for standing military press?

And my diet has been strict until yesterday, but thats my normal cheat day anyway. And saturday I got wasted for a nice change...

Thanks if anyone has taken notice.

[lovelygiraffe]

Your routine looks good, good luck :-)

[MetalJoe666]

Your routine looks good, good luck :-)

Thanks man .

First time I've made anything where people say it's good hah

[lovelygiraffe]

Thanks man .

First time I've made anything where people say it's good hah

Man??? I'm a girl lol :-)

[MetalJoe666]

Man??? I'm a girl lol :-)

Hahaha my bad MAD'AM.

[lovelygiraffe]

Hahaha my bad MAD'AM.

:-)

[MetalJoe666]

Back Flexed...

[MetalJoe666]

Gah. A few pics I needed to upload... these will probs be up 1-3 times a month. check em out guys.

[MetalJoe666]

Ok dudes.

Trained today and what an epic fail of a day it was.

I was wasted on the weekend so ofc it was hard for me to deadlift as much as usual and ended up being like 10k less than normal and my bent over rows were down 5 k a side for like 6 reps... Pullups were surprisingly stronger though... 6 reps every set, better than the regular 4-5.

Biceps felt epicly pumped however. And my traps were working hard... must just be a lat problem haha.

Uh I didn't do cardio today. If I'm honest, I had no energy in me. I want to get my diet sorted first, but I think what I'm currently on with only 10-15 minutes post workout I'll cut because I'm down at like 2000-2500 a day. Lowest I've ever been on without feeling out of energy to do weights.

So I might just keep it weight training and I might go on a 4 day split, e.g. Wendlers 5/3/1 or something similar...

Any suggestions? If anyones still watching my log.