{OBF Contest} Get Lean Or Die Trying.....

[RichL1982]

Get Lean or Die Trying....

[about me]
Well let me start off by telling you about me and what im trying to accompolish. I'm 27 years old and getting married in 6 months. There you go I said it...MARRIED!? Now you know why Im doing this log..Well not really. I'm doing this log to prove to myself that I can do it and I can be someone else besides that fat kid. I have set some high standards for myself. So im willing to put it all out there and dive right in to this transformation. You can either chime in time to time or even run a log in here yourself. Im more than willing to keep you motivated as well as help you achieve your goals.

[body]
Height:5'7"
Current Weight: 172.0lbs (2/21/10)
Body Fat %: 20-25%

[short term goals]
*1 Month Lose 2% Body fat
*1 Month Lose 6-8
*Monthly updates

[long term goals]
*Be 13-15% Body Fat
*Semi-Visable Abs
*Walk on the beach without a shirt

[photos]
*(2/21/10 172lbs)

[RichL1982]

Getting ready for the OBF (Online Bodybuilding Federation) I entered into the spring comptetion which lasts for 3 months. Hopefully I can change my body enough to win all the prizes...I cannot wait...If you are looking to join here is a link.

http://forum.bodybuilding.com/showth...hp?t=122510411

[RichL1982]

Food Intake
http://fitday.com/fitness/PublicJour...wner=Richl1982
Calories 2,026
Fat 69.3 (30%)
Carbs 168.6 (33%)
Protein 190.9 (38%)
* Dropped my calories a bit from yesterday. I actually wanted to take a bit more carbs in today but its ok. Dropping fat seems to be my issue. They are healthly fats but still...

Exercise
CARDIO/L.I.S.S
40 min LISS
300kcal burned

Notes:
Ate what I wanted which is always a plus. Except my fats were a little to high....Speaking of fats I went to a "health food store" today and LOOK what I found!!!!



I have no clue what im going to do tomorrow. Either put it in my oats or just eat it with a spoon....damn damn damn...Funny thing is I was about to order these last night but shipping was 11 dollars...what are the odds of that!

[Holyspokes]

10lbs in one month is pretty drastic. You have a strong base to work off of, and trying to loose 10 lbs in one month would result in some considerable muscle loss IMO.

I'm not sure of your time constraints or anything, but slower is almost always better.

Good luck with your goals.

[RichL1982]

10lbs in one month is pretty drastic. You have a strong base to work off of, and trying to loose 10 lbs in one month would result in some considerable muscle loss IMO.

I'm not sure of your time constraints or anything, but slower is almost always better.

Good luck with your goals.

Thanks for chiming in. I actually just upped my calories to 2100-2200 just so I wouldn't lost that much that fast. I'm looking for 1.5-2.0lbs a week...Fixed! LOL thanks

[Holyspokes]

Thanks for chiming in. I actually just upped my calories to 2100-2200 just so I wouldn't lost that much that fast. I'm looking for 1.5-2.0lbs a month...Fixed! LOL thanks

a month or per week?

[RichL1982]

a month or per week?

A week of course. This EDIT button works wonders....You think 6-8lbs a month is pretty reasonable? I do have a good amount of fat on me.

[RichL1982]

I just wanted to post up my diet for PreWO, and Post.

Meal 1: 4 Eggs, Spinach, Cheddar Cheese, 1/2c Oats, 1TBSP Dark Chocolate Dreams PB.
Cals: 615, P: 39, C: 36, F: 36
To me this seems to be pretty high in fats. But would consuming 36g fats in the morning be better than eating that much at night? Or does it even matter? Also they are good fats..But dont know about the Cheese and Egg fats- PreWorkout Meal

Meal 2: PWO Shake: Myofusion Strawberries n Cream (25min after workout) Had to get some cardio in
Cals: 158, P: 25, C: 5, F: 3

Meal 3: PWO Meal: 4oz chicken breast, 5oz sweet potato, 1 c Chocolate Milk (30-35mins after workout. Had a few errands to run)
Cals: 461, P: 45.4, C: 53, F: 13

Seems pretty decent, I got in enough carbs/protein around my workout. Tomorrow Im going to try and get a spin class in. Protein Pancakes/Oats/PB before the 1hour session...Any suggestions on how long I have to let my food settle before I do this ride? I dont want to have a stomach ache while doing it....


coming soon

[B1GinNY82307]

in brosef...I'll review everything shortly.

[RichL1982]

in brosef...I'll review everything shortly.

Thanks Jon. Trying to get all the HEAVY hitters to get me through this. Wedding in 6months also!!!!!

[TheRosser]

Good luck bronamif! im in the comp too

[wave_length]

Good luck!

[RichL1982]

Good luck bronamif! im in the comp too

Nice.... Thanks for stopping by. If you post up a log let me know, ill get in on it.

Good luck!

Thanks wave for stopping by. Im looking to make this a bad ass cut!

[RichL1982]

Had a decent workout tomorrow that I will post up shortly....but time to get to my spin class

[TheRosser]

Nice.... Thanks for stopping by. If you post up a log let me know, ill get in on it.

check my sig. It's also in this section too

[RichL1982]

Workouts and diet from cellucor Log!

Dosing

Took all pills at the scheduled times.

Food Intake
http://fitday.com/fitness/PublicJour...wner=Richl1982
Calories:2,204
Fats: 64.4 (26%(
Carbs: 185.0 (33%)
Protein 221.4 (41%)
2,200 Calories! Feels good! Finally brought them up that high. Had a pretty physical day at work.

Exercise
Deadlifts
205x5x3
Standing overhead press
105x5x3 (Heavy)
Incline DB Press
65x6
65x6
65x3
BB rows
135x6x3
Dips
8
8
8
EZ Bar Curls
75x6x3
SUPERSET
DB Flies
20x6x3
* Took my jack3d this morning and headed off to the gym with a big preworkout meal. I felt a bit sluggish and weak throughout the workouts. I am doing a sort of loading phase of creatine daily (5g) instead of just taking it on my workout days.


Notes:
Really good day. Decided to eat a bit more during my lifting days. Stayed active all day and kept my protein up.

[RichL1982]

Dosing

-Got all my dosages in at the right time!


Food Intake
http://fitday.com/fitness/PublicJour...wner=Richl1982
Calories: 2,048
Fat: 67 (29%)
Carbs: 171 (33%)
Protein: 196 (38%)

Exercise
CARDIO
30 Min small circuit

*Went to the gym expecting to get in a 1hour spin class (cycling). Got there and it was canceled! So I jumped on the bike for 10 mins, Step Master 10mins, Elliptical 10mins. Worked up a OK sweat. Really wanted to do the spin class though! Next week it will happen!


Notes:



Weigh in tomorrow....

I still cant believe that I missed that damn spin class. I was really excited for it and looking to work up a sweat! Oh well!

[COUNTRYMIKE]

Looking good so far!!

[B1GinNY82307]

Rich - what is the routine you are currently doing? Don't think it was mentioned...

Looking good so far!!

oh hai big mike!!!

[c0vjek]

Good luck

Congradulations on getting married, like you I am also newbly married [5 months ago]

Everything looks good so far, solid plan.

subbed, will be fallowing your progress

[em-dubya]

Good luck!

[RichL1982]

Good luck

Congradulations on getting married, like you I am also newbly married [5 months ago]

Everything looks good so far, solid plan.

subbed, will be fallowing your progress

Hey man! Thanks a lot. 6 months is getting closer and closer!!!! Congrats to you also! Bet your happy its over with.

Looking good so far!!

Thanks for stopping by bigman!

Rich - what is the routine you are currently doing? Don't think it was mentioned...



oh hai big mike!!!

Jon- Im currently on a modified SS workout.

Here is my workout:

Monday- WORKOUT A
Deadlifts 3sets of 4-6reps
Incline Bench Press 3sets of 4-6reps
BB Rows 3sets 4-6reps
Dips 3sets of 8reps (Bodyweight)
Ez Bar Curls 3sets of 4-6reps

Tuesday-
Either HIIT or LISS cardio

Wednesday- WORKOUT B
Squats 3sets of 4-6reps
BB Bench Press 3sets of 4-6reps
DB Rows 3sets of 4-6reps
EZ Bar Upright Rows 3sets of 4-6reps
Close Grip Bench Press 3sets of 4-6reps

Thursday-
Either HIIT or LISS

Friday- WORKOUT B
Same as Mondays workout

Saturday-
HIIT or LISS

I rotate my workout sessions weekly. Goes ABA, BAB...you get the point. But im wondering should I put something else into my workout, maybe some cables, more biceps, pullups??? I'm trying to get to around 13-15% BF in the next few months. Currently at 20-25%.

Good luck!

Thanks man. I need all the luck I can get!

[RichL1982]

Well today is my official weigh in weekly. I also took some pics which I will do weekly. Also today is my weekly day off. Today im going to eat what I want. Starting next week im only going to have 1 cheat meal weekly. Starting OBF

169.2 (-3)

3 Pound decrease in weight from last weeks weigh in (7days) Its better than dropping 6-7lbs weekly. So it seems that the calories are almost right on track. Im still going to keep calores the same.

169.2







Doesn't look like I lost anything...but its all good...I know its coming off....Have a good Sunday!

Rich

[B1GinNY82307]

routine is primarily for strength...so you trying to minimize the strength loss during this cut, correct?

[RichL1982]

routine is primarily for strength...so you trying to minimize the strength loss during this cut, correct?

Well yeah. I dont want to lose to much strength or muscle. Im going to read up on the Scivation Diet/Training...Which I believe is a M/T/Thu/Fri workout...Might work better. I have a week to figure it out! OBF

[Fronk]

subbed!

and good luck.

[RichL1982]

subbed!

and good luck.

Cool man. Looking forward to seeing you around....

[RichL1982]

Well fellas I got laid off from work tonite. They are apparently doing 2 week to 1 month lay offs. Which really sucks..So Ill be sucking down these until tomorrow...luckily today was a cheat day....

[B Con]

Consider me subbed.

I would definitely ix-nay on the eer-bay during the OBF but that's just me.

[RichL1982]

Consider me subbed.

I would definitely ix-nay on the eer-bay during the OBF but that's just me.

B whats up man. ix-nay on the eer-bay...is that piglatin or something? LOL im guessing its NO BEER! ...THis was my last day to do it...strickly OBF starting this week!!!