DallasAsian's 12 Weeks Fat Loss Log

[dallasasian]

My goal for the 12 weeks is to drop 20lbs while preserving muscle and be below 200lbs for the first time since Jr HS. I have already dropped 47lbs in 1year 2mths doing a lifestyle diet, haven’t really kept track of what I ate, but ate pretty clean w/ a portion of carbs/protein/veggies for breakfast, lunch and dinner w/ MRP shakes in between. Also had 1 cheat day a week which really help me stay on my diet. I’ve been stuck at 218 for the past 6weeks now and thought it was time to take the next step and go on strict calorie diet. Please see below for my nutrition, workout, and supplement plan. Any help would be appreciated! I will update this thread daily with nutrition and workout. Weekly with weight, pictures, and measurements. Pictures to come.

Start Date: 5/3/2010
End Date: 7/18/2010
Age: 31
Height: 5’ 10
Bodyfat: a buttload. Estimate around 30+ % per a website
Current Weight: 218lbs
Chest: 44'
Belly: 42'
Waist: 40'


Workout Plan:
30-45 mins cardio on empty stomach in the morning 5 days a week
Will be following the Bodybuilding.com Summer Shred Workout Program:

Day 1: Legs, Back, Biceps And Abs
Day 2: Off
Day 3: Chest, Shoulders, Triceps And Abs
Day 4: Off
Day 5: Repeat

Day 1:

Barbell Squats: 8 sets of 8 reps
Stiff-Legged Deadlifts: 8 sets of 8 reps
Standing Calf Raises: 8 sets of 15 reps
Bent Over Barbell Rows: 8 sets of 8 reps
EZ-Bar Curls: 8 sets of 8 reps
Abs 4 sets of 25 reps

Day 3:

Bench Press: 8 sets of 8 reps
Military Press: 8 sets of 8 reps
Close-Grip Bench Press: 8 sets of 8 reps
Abs 4 sets of 25 reps

Nutrition Plan:
218lb
Maintanance Calorie - 2644.50
2100-2200 calories
218g of protein(1g per bodyweight)
Keep carbs under 100g(Consume carbs at breakfast and lunch)
1 moderate cheat meal a week

breakfast, lunch and dinner will be around 400-500 calories
3 snacks - Around 200cal


Supplements Plan:
DS Adrenalean
DS Lean Xtreme
Scivation Seasmin
Scivation Xtend
Myofusion Protein
Multivitamin

DS Adrenalean 15mins before cardio in morning
DS Lean Xtreme/Scivation Seasamin w/ Breakfast
Snack- Myofusion
Ds Lean Adrenalean/Lean Xtreme/Scivation Seasamin w/ Lunch
Snack- Myofusion w/ DS Lean Xtreme
Scivation Xtend pre/during workout
Post workout - Myofusion
DS Lean Xtreme with Dinner

[dallasasian]

Day 1-

6pm – 1 DS Adrenalean

6:30am – 30mins on Elipitical

7:30am – Breakfast w/ 1 scoop of Myofusion, 1 DS Lean Xtreme, 1 Scivation Seasmin

1 serving of Myofusion
157.5g cal
3g fat
5g carb
25g protein

¼ cup egg beaters
30g calories
0g fat
1g carb
6g protein

3 slices of Ham
60g cal
1.5g fat
1g carb
10g protein

½ cup of Oatmeal
150g calories
3g fat
27g carbs
5g protein

Breakfast Total
397.5 cal
7.5g fat
34g carbs
51g protein



Snack
Myfusion
157.5 cal
3g fat
5g carbs
25g protein

Lunch w/ 1 DS Lean Xtreme, 1 Scivation Seasmin
Ham and Cheese Sandwich
2 slices Whole Wheat Bread
180 cal
2g fat
34g carbs
8g protein

1 slice of 2% American Cheese
45 cal
2.5g fat
2g carbs
4g protein

6 slices of Lean Ham
120 cal
3g fat
2g carbs
20g protein

Lunch Total
345 cal
7.5g fat
38g carb
32g protein

Snack w/ DS Lean Xtreme
Myfusion
157.5
3g fat
5g carbs
25g protein

Pre/During Workout - 4 scoops of Scivation Xtend

Post Workout - 1 scoop of Whey protein
60 calories
0g carbs
20g protein

Dinner w/ 1 DS Lean Xtreme and 1 Scivation Seasmin
7oz of Steam Chicken w/o skin
422.4 cal
18.2 fat
0 carbs
61g protein

2 cups of steamed broccoli
174.8 cal
8.6g fat
22.5 carbs
7.4g protein

Dinner Total
597.2 cal
26.8 fat
22.5 carbs
68.4g protein

Bedtime:
Whey protein
80 cal
0 carb
20g protein

2 Tbls of Natural Peanut Butter
190 cal
16g fat
8g carb
7g protein

Total
270 cal
16g fat
8g carb
27g protein

Total for the day:
2004.7 cal
63.8g fat
112.5g carb
248.4g protein

Workout:

Barbell Squats: 225 x 8 sets of 8 reps
Stiff-Legged Deadlifts: 135 x 8 sets of 8 reps
Standing Calf Raises: 270 x 8 sets of 15 reps
Bent Over Barbell Rows: 95 x 8 sets of 8 reps
EZ-Bar Curls: 45 x 8 sets of 8 reps
Abs 8 sets of 15 reps hanging leg raises

This workout kicked my ass. I was drenched with sweat by the end of the workout. Could have dont more on Barbell squats but my knees started popping and it got me a little worried.

Notes: My 2nd serving of 1 capsule of DS Adrenalean got my wired. When I came down I crashed and knocked out for about 20-30mins. I felt like today was a good day and ready for Day 2.

[mad_x_00]

kick the supplements uness your having trouble with energy in the gym then keep your prework out drink...keep the protein....fat burners help with about 0.05% of weight loss.

some ideas

count calories....you have lost alot of weight you may need to lower your calories cause your body is now into its maintenance calories..

Good louck and I will try and keep up with your log

[dallasasian]

kick the supplements uness your having trouble with energy in the gym then keep your prework out drink...keep the protein....fat burners help with about 0.05% of weight loss.

some ideas

count calories....you have lost alot of weight you may need to lower your calories cause your body is now into its maintenance calories..

Good louck and I will try and keep up with your log

Yes, i feel pretty tired after work and need a something to get me through my workouts. Should I cut the fat burners and use a pre-workout drink(like Labrada Super Charge)? How about Xtend?

[mad_x_00]

Yes, i feel pretty tired after work and need a something to get me through my workouts. Should I cut the fat burners and use a pre-workout drink(like Labrada Super Charge)? How about Xtend?

the four I have experienced are

N.O. Xplode - Liked it alot pus it has N.O.
SuperPump - Also did its job
Jack3d - just started using and I like that no matter hoe many time i use it i dont get the jitters
Storm - not bad but not as good as the others

sorry man I havent used those ones you listed

[.aeterna]

i highly recommend you readjust your training split,

aside from nutrition, the next important thing is proper heavy lifting.

relegating it to simply two days of lifting is not enough. you wont have enough intensity and energy to go at the big compound lifts and everything else as opposed to a 4day split (ill say 3 day is even ok).

you can end up as two different people after this cut:

1. a skinnier version of urself, but with a still high BF (fast weight loss)

2. a leaner version of urself, but more muscular, more defined, overall better looking (slow weight loss)

do u have a scheduling conflict that forces u to limit to only 2 days of lifting?

[dallasasian]

i highly recommend you readjust your training split,

aside from nutrition, the next important thing is proper heavy lifting.

relegating it to simply two days of lifting is not enough. you wont have enough intensity and energy to go at the big compound lifts and everything else as opposed to a 4day split (ill say 3 day is even ok).

you can end up as two different people after this cut:

1. a skinnier version of urself, but with a still high BF (fast weight loss)

2. a leaner version of urself, but more muscular, more defined, overall better looking (slow weight loss)

do u have a scheduling conflict that forces u to limit to only 2 days of lifting?

It's a 4 day split. The workout program is posted on BB, but I can't link to the program since I do not have 30 post yet. Its the BB's Summer Shredded program. I will be doing 30-45 mins cardio 5-7 times a week in the morning.

Day 1: Legs, Back, Biceps And Abs
Day 2: Off
Day 3: Chest, Shoulders, Triceps And Abs
Day 4: Off
Day 5: Legs, Back, Biceps And Abs
Day 6: Off
Day 7: Chest, Shoulders, Triceps And Abs

[dallasasian]

1-DS Adrenalean 15mins before cardio
30-mins cardio

Breakfast w/ 1-DS Lean Xtreme and 1-Scivation Seasamin
1-Whole Wheat Bagel with FF Cream Cheese
190 cal
1.5g fat
38g carbs
13g of protein

½ cup of egg beaters w/ turkey
110 cal
1g fat
2g carbs
10g protein

Myofusion
157.5
3g fat
5g carbs
25g protein

Breakfast Total
457.5 cal
5.5g fat
45g carb
48g protein

Snack-
3oz bag of Jack Link’s Peppered Beef Jerky
240 cal
3g fat
12g carb
45g protein

Lunch w/ 1-DS Lean Xtreme and 1-Scivation Seasmin
2 slices Whole Wheat Bread
210 cal
5g fat
35g carbs
8g protein

4oz Steamed Chicken
211 cal
8.2g fat
0g carbs
32.1g protein

1TBS of Natural Peanut Butter
95 cal
8g fat
4g carbs
3.5g protein

Lunch Total
516 cal
21.2g fat
39g carbs
43.6g protein

Snack
Myofusion
157.5
3g fat
5g carbs
25g protein

Dinner
8oz Extra Lean Ground Beef
260 cal
8g fat
0g carbs
48g protein

12oz of Broccoli
100 cal
0g fat
16g carb
12g protein

Dinner Total
360 cal
8g fat
16g carbs
60g protein

2nd Dinner
8oz Extra Lean Ground Beef
260 cal
8g fat
0g carbs
48g protein

12oz of Broccoli
100 cal
0g fat
16g carbs
12g protein

Snack Total
360 cal
8g fat
16g carbs
60g protein

Day total
2091 cal
48.7g fat
133g carbs
281.6 protein

Notes: Felt good today. Lots of energy. Didn't crash after DS Adrenalean. Lower body and back starting to get really sore from workout yesterday. Tomorrow will be a long day. Cardio in the AM, Weight training after work, followed by tennis practice.

[dallasasian]

Egg Beaters Soutwest 1/4 cup serving 2 serving 60 2.0 0.0 0.0
Jack Links Peppered Beef Jerky - 3oz 1 serving 240 12.0 3.0 45.0
Myofusion 2 serving 315 10.0 6.0 50.0
Oatmeal - 1/2 Cup 1 serving 150 27.0 3.0 5.0
Steam Chicken - 4oz 1 serving 211 0.0 8.2 32.1
Whole Wheat Bread - 1 Slice 2 serving 180 34.0 2.0 8.0
Banana, apple, raw 2 fruit 130 33.3 0.5 1.6
Lettuce, green leaf, raw 1 head 54 10.0 0.5 4.9
Chef Requested Filet of Beef - 1 steak 2 serving 354 0.0 23.0 38.0
VPX Zero Carb Whey Protein - 1 Scoop 2 serving 160 0.0 0.0 40.0
Egg, white only, cooked 4 egg white 68 1.0 0.2 14.3
Jiff Natural Peanut Butter - 1TBS 1 serving 90 4.0 8.0 3.5
Egg omelet or scrambled egg 1 medium egg 70 1.0 4.5 6.0

Total 2,082cal 134.4g carbs 58.9g fat 248.4g protein

Cardio in morning 45 mins

Weights-
Barbell Bench 175 x 8
Barbell Military 145 x 8
Close-grip Bench 115 x 8

Notes: Calves, Quads, and Hammys were really sore today. Struggling on close-grip bench, very fatigued. Was very hungry after evening workout, ate 1 whole egg, 4 whites, 2 servings of whey, and a serving of PB.

Is that to much food after a workout and right before bed? All of it fit under my 2100 cal per day.

[dallasasian]

Sorry, haven't had a chance to update since I was out of town. Days 4, 5, 6, I kept my cals to about the same as the first 3 days. Day 7, I had my cheat meal which consist of Viet food and a bowl of ice cream afterwards.

Workout on Day 5 and 7 went really well.

Weighed in this AM and weight was at 214.8lbs. Dropped 3.2lbs in 1week.

[.aeterna]

gj on the progress, keep up the hard work and remember to stick to ur nutrition!