Eat Less , Lift more

[daveel]

Had a pretty ok weekend with IF its kinda hard to blow out if you follow your fast and eating window.

Ate a few not so clean food that fit my macros but didn't make me feel all that good. Im happy to break even after the weekends and then put in the massive yard during the week.

2 months and 2 weeks till i go to Spain , keen broh.

PAGE 5



Mila has been replaced with April from East Bound and Down, lil bit chunky but still fuggin hot.

[phoenixr2]

Im feeling really good atm , im weighing at the second lowest i have been since i started cutting . Im feeling like what im doing is a lifestyle rather then a crash diet. Anyway the weekend is allways a test.

.

That's what it's all about man. Success of crash dieting is so little for a reason. Making sustainable enjoyable lifestyle changes slowly is the best way to go about it with chance for highest enjoyment and success in whatever your goals.

IF for the win!

[daveel]

Date 04.07.2011
Monday
Day 93


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 1731 ( maybe one more meal)

C:103.9
F 51.3
P 193.6


Exercise

Arm HS Preacher Curls
12 x 10 kg
10 x 10 kgs
8 x 12 kgs


Hammer Curls
12 x 16 kgs
10 x 19 kgs
8 x 19 kgs


Skull Crushers / Rope Pull downs
12 x 12.5 kg
10 x 15 kg
8 x 15.5 kgs


Standing EZ Bar Curls
12 x 33 kgs ( 2 cheats)
10 x 26 kg
8 x 26 kg

Thoughts:

Hey Phoenix , yeh mate im starting to slowly understand why its better to pick a diet which is actually achievable over time. IF feels like strict enough to be a diet but convenient and easy enough to stick to.

Felt pretty good in the gym today , just hammered out those bis and tris . I find it heaps hard to squeeze out those last few reps with my biceps i find myself starting to use my back. I then reset and my arms just feel to fatigued to get the weight up.

On the scale im hoping that i can get to 102 kg or close this week. Going to put the hard yards in and do all the right things with my diet and it won't disappoint me.

[daveel]

Got leg work out today and i gotta say im amped and ready . Im embracing the Manu leg work out of massive volume. 3 x 12 !!

In other news got picked up these today




Im picky as fark with shoes but i like these. Ill have my daily rap after i hit dem legs.

[daveel]

Date 05.07.2011
Tuesday
Day 94


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 1584 calories / 2000




Exercise

Squats
12 x 66 kg
12 x 66 kg
12 x 66 kg

Leg Press
12 x 160 kg
12 x 160 kg
12 x 160 kg

SLD
12 X 65 KG
10 X 65 KG
6 X 65 KG

Hamstring Curls
12 X 20 KG
12 X 20 KG
12 X 20 KG

Thoughts:

Sall good baby babyyyyyyyyy , im feeling really good today i was ready for my assault on the legs pre work out and was in the zone. Increased volume brought a little animal out in me , im really looking forward to bettering all lifts next week.

Diet has been wicked , the freedom of IF is the best. Weighed in at 103.9 kg this morning which i was happy with im hoping i can crack into the 102 kgs this week. Need to really step it up for the next few months.


Love this quote

Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory. - Gandhi

[daveel]

Date 06.07.2011
Wednesday
Day 94


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 876 calories / 2000 ( 1 meal to go brah)




Exercise

BB Military Press
12 x 15 kg
12 x 15 kg
10 x 15 kg


Arnolds
12 x 16 kg
12 x 16 kg
12 x 16 kg


Upright Row
12 x 33 kg
12x 33 kg
12 x 33 kg


Side Laterals
12 x 14 kgs
12x 14 kgs
8 x 14 kgs


DB Shrug
12 x 48 kgs
12 x 48 kgs
8x 48 kgs

Thoughts:

Its been a great day i got tickets to see Swedish House Mafia in Ibiza at a day party for 25 euro which im pumped about.

Diet has been awesome today , did the usual fasted work out and really went hard . Increasing the volume is pushing me hard . I feel like im getting the calories and i got the macros to change my body as i continue to cut rather then just lose muscle.

Hope everyone is going well . UP THE BLUES tonight btw give it to those QLDers.

[daveel]

Weigh In




Start Weight:113.3

Current Weight:103.3


Total lost :10 kg

Another 8.3 kg to go before i reach my big goal. Don't get it twisted the double digits of weight lost mean heaps to me but im driven and focused to reaching my goals.

[daveel]

Date 07.07.2011
Thursday
Day 95


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 1900 calories / 2000



Exercise

Deadlifts
12 x 65 kg
12 x 85 kg
8 x 105 kg


SLD
5 x 60 kg
5 x 60 kg
5 x 60 kg


T Bar Row
12 x 33.5 kg
12x 33.5 kg
12 x 33.5 kg

Thoughts:

Just a few progress pics of my upper body. No homo but took them myself after the gym.

been working dat der traps :P


Today was back day and is allways good fun..... :P nah srs was actually pretty good to get in. Life is going really well , for the first time in a long time i actually feel really good and i think im looking much better . I have noticed a change in my moods aswell im heaps more optimistic and happy.

Journey has just started but im determined to get the body i want and nothing is going to change that. IF has been huge for me , i get to have variation in my diet and still lose.

Weekends are allways a little bit of a weakness for me so the challenge this weekend is to come out of it with a loss on the scales. Going to stay out of the gym but do some cardio at the beach.

[daveel]

Date 08.07.2011
Friday
Day 96


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 1042 calories / 2000 calories ( One more meal)

Thoughts:

Having a bit of a off day today rocked into the gym and its school holidays in Australia so there was heaps of little kids just distracting. So had a cop out chest seshion which was ****. Think im going to have a crack at some cardio tonight, just do some running / push ups and sit ups for something different.

Other then that the diet has been good no slip ups. Admittedly bit confused how to change the IF diet on non training day and training days might have to read up on that.

[phoenixr2]

Date 08.07.2011
Friday
Day 96


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 1042 calories / 2000 calories ( One more meal)

Thoughts:

Having a bit of a off day today rocked into the gym and its school holidays in Australia so there was heaps of little kids just distracting. So had a cop out chest seshion which was ****. Think im going to have a crack at some cardio tonight, just do some running / push ups and sit ups for something different.

Other then that the diet has been good no slip ups. Admittedly bit confused how to change the IF diet on non training day and training days might have to read up on that.

From what I have seen it tends to stay the same. Usually on off days lower carbs, raise fats, and vice versa for training days

[daveel]

Thanks for the help captain

Had a preety good weekend just chilled out and stayed out of trouble.

Followed the diet pretty good went over my macros on Sunday which was homo but it happens nothing big.

Trying hard to get under that 100 kg but the last few kgs are proving to be tough but not impossible. Pretty bumped to get in the gym and lift today , bit suckys its arms day as its not really the most manly day full of compound lifts and **** lol. Preparing to go off rails on Saturday nights getting yucky with the boys lol. That does not sound right at all srs.

[daveel]

Date 11.07.2011
Monday
Day 99


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 2032 / 2100



Exercise

Arm HS Preacher Curls
12 x 10 kg
10 x 10 kgs
8 x 12 kgs


Hammer Curls
12 x 19 kgs
10 x 19 kgs
8 x 19 kgs


Skull Crushers / Rope Pull downs
12 x 15 kg
10 x 20 kg
8 x 20 kgs


Standing EZ Bar Curls
12 x 26 kgs
10 x 26 kg
8 x 26 kg

Did some extras , did rope push downs supersetted by close grip bench.

Thoughts:

I survived the weekend with minimal damage to my weight which was loverly and as planned. Nothing new has really happened following the diet and still working out pretty hard.

Getting slightly frustrated by the slowness of my progress but im seeing change in the mirror and im pretty happy so thats a positive. Really wanna get under the 100 kg mark !!

[daveel]

Date 12.07.2011
Tuesday
Day 100


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 1247 / 2100



Exercise

Squats
5 x 96 kg
5 x 96 kgs
8 x 106 kgs ( pushed a few more out to push myself)


Hamatring Curls
12 x 21.5 kgs
10 x 21.5 kgs
8 x 21.5 kgs


SLD
12 x 65 kg
10 x 65 kg
8 x 65 kgs

Thoughts

Pulling up a little sore lately had a bit of pain in my lower back nothing serious but not fun. And i think i tweaked my rist going heavy with the squats today. Just a little form issue i need to work out .



100 days in WHADDUP feelsgoodman.


Anyway everything is going pretty well just eating well and working hard in the gym.

[daveel]

Date 13.07.2011
Wednesday
Day 101


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 1957/ 2100


Exercise

BB Military Press
12 x 27.5 kg
12 x 27.5 kg
10 x 27.5 kg


Arnolds DB Press
12 x 19 kg
12 x 19 kg
12 x 19 kg


Side Laterals
12 x 14 kgs
12x 14 kgs
8 x 14 kgs


DB Shrug
12 x 48 kgs
12 x 48 kgs
12x 48 kgs

Thoughts

Made some good progress with my lifts today that i was happy with just taking it steady with increasing the weights but lifting heavy and lifting hard.

Life is going really well im having two nights out with the boys this week to catch up before i go overseas so im looking forward to that.

Not excited to drink copious amounts of alcohol but you gotta balance hardcore dieting and having fun sometimes.

Diet is going better then ever, im learning to get in enough calories at lunch. Seeing heaps better definition in my arms, legs ( yew) and shoulders ( delts and shizz). Im keen to take another progress picture but i picture so ****ty so i prob should take one closer to 95 kg.

[daveel]

Date 14.07.2011
Thursday
Day 102


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
JACK3D
2 x BCAA


Calories: 896/ 2100 calories ( one meal to go)


Exercise

Bench Press
5x 65 kg
5x 65 kg
5x 65 kg

DB Press
12 x 16 kg
10 x 21 kg
8 x 19 kg


Incline DB
12 x 14 kg
10 x 19 kg
8 x 16 kg

Thoughts

So dropping in for another day and i gotta say im feeling wonderful. Had another perfect eating day , IF is the **** can't rep it anymore. Had to resort to eating a few cans of Tuna for lunch and it brought back bad memory's of RFL lol.

Work out was awesome today , i studied all the chest lifts and did some research and my form instantly shot straight up. Good form + lift heavy is going to give me a decent chest.

Anyway im going out ( getting yucky bahah) with the lads tonight so im prepared to cop the aftermath on the scale but thats life. Going to do some cardio on both days on the weekend to make up for it.

[daveel]

Start Weight:113.3

Current Weight:102.9


Total lost :10.4 kg

[daveel]

Date 14.07.2011
Monday
Day 106


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
2 x BCAA


Calories: 2110/ 2100 calories

Exercise

Hammer curls
12x 19 kg
10x 19 kg
8x 19 kg

Ezy Bar Curls
12 x 26 kg
10 x 26 kg
8 x 26 kg

Skullcrushers / rope pushdowns/ close grip bench

Thoughts

Not much to report today , stuck to IF but didn't eat all that clean. In bit of a lull lately hopefully will bounce back this week though. Still trying to get under 100 , might need to do the dreaded cardio lol.

[daveel]

Date 19.07.2011
Tuesday
Day 107


Supplements
2x Fish Oil Tabs
1 x Oxy Elite
2 x multi v
2 x BCAA



Calories: 1100 / 2000 ( One more meal)

116 C
24 F
105.1 p


Exercise

Squats
5 x 66 kg
5 x 85 kg
5 x 105 kg

SLD
12 X 65 KG
10 X 65 KG
7 X 65 KG

Hamstring Curls
12 X 20 KG
12 X 25 KG
12 X 25 KG

Thoughts:

Another bit of a meh day haven't been really enthusiastic about dieting and lifting much in the last week or so. Might be the fact works been really stressful and i haven't had time to really even get myself in the zone.

Anyway diets been good today , just gotta meet my macros tonight and everything should be sweet. Lifting was a little strange today because my gym is in the process of moving so there was no mirrors lol, just felt weird working out infront of a blank wall.

[daveel]

Date 20.07.2011
Wednesday
Day 120


Supplements
2x Fish Oil Tabs
3 x multi v
3 x BCAA


Calories: 1598 / 2000


Exercise

BB Military Press
12 x 30kg
12 x 30 kg
10 x 30 kg


Arnolds DB Press
10 x 21 kg
12 x 19 kg


Side Laterals
12 x 16 kgs
12x 16 kgs
8 x 16 kgs

(SS with front raises ( 12 kg ) 10 x 3)

DB Shrug
12 x 48 kgs
12 x 48 kgs
12x 48 kgs

Thoughts

Found out today that Oxy Elite Pro is now banned in Australia, i found this sup to really work well for me so im a bit bummed. But my progress should go down to good dieting and lifting heavy rather then taking a magic pill.

Today has been a pretty good day , feeling a little lethargic and tired but could just be because i have been busy lately.

Lifts went ok today , progressed but didn't push myself as hard as i could.

[daveel]

Date 22.07.2011
Friday
Day 121


Supplements
2x Fish Oil Tabs
3 x multi v
3 x BCAA


Calories: 1454 / 2000

Thoughts

Have been a little off my game lately , binged pretty hard but was lucky and weighed in at 103.6 still which was good. My gym is moving so im out of action till Monday need to keep my exercise up and need to focus,sleep and eat well this weekend.

Still have the drive to get to my goal . Hope everyone is going well.

[daveel]

Fallen well off the wagon lately and it has sucked.

I have decided to go back to RFL for 12 days of torture to get me zoned back in. Going shopping today and im nervous/ excited.

Day one today.

[daveel]

Date 25.07.2011
Monday
Day 124


Supplements
2x Fish Oil Tabs
3 x multi v
3 x BCAA


Calories: 701 Calories ( 131.8 P , 15 g F, 0 g C) one more meal to come

Thoughts

Not feeling to bad today kinda relight my fire by going back on RFL for a little bit. Went shopping and picked up the food ill need.

Im going to be eating three meals a day with a total macro break up of 219.8 grams of Protein , 50 g carbs , 50 g Fat.

Return to the gym tomorrow.Will be interesting to see how my body adjusts from the balanced IF back to the super restrictive RFL diet. Im using these 12 days of hell to get under 100 kg. Thats the goal.

[daveel]

Date 26.07.2011
Tuesday
Day 125


Supplements
2x Fish Oil Tabs
3 x multi v
3 x BCAA


Calories: 521 Calories ( 104.3 P , 1.3 g F, 11 g C) one more meal to come

Exercise:

BB Military Press
12 x 20 kg
12 x 20 kg
12 x 23 kg


Arnolds DB Press
12 x 17.5 kg
12 x 17.5 kg
8x 20 kg

Upright Row

12 x 20 kg
12 x 20 kg
8x 30 kg

DB Shrug
12 x 48 kgs
12 x 48 kgs
12x 48 kgs

Thoughts

Feeling like im back baby , that kick in the ass for the diet has really lifted me and has me keen again.

Life is full of highs and lows so i just weathered the storm and now im back to put in the hard yards. 9 kgs is not Everest but its going to be tough to get before i go. Dieting hard and lifting heavy.

Come at me bro.

[daveel]

Start Weight:113.3

Current Weight:101.5


Total lost :11.8 kg

Strong opening RFL weight , dropping pretty quickly just keen to get under the 100 kg mark and into double digits. From there i have 95 kg firmly in my sites.

[daveel]

Date 27.07.2011
Wednesday
Day 126


Supplements
2x Fish Oil Tabs
3 x multi v
3 x BCAA


Calories: 664 Calories ( 125.1 P , 11.8 g F, 11.6 g C) one more meal to come of steak and salad.

Exercise:

Squats
5 x 70 kg
5 x 80 kg
5 x 95 kg


Stiff Leg Deads
5 x 60 kg
5 x 60 kg
5 x 60 kg


Hamstring Curls
5 x 20 kg
5 x 23 kg
5 x 30 kg

Thoughts

Couldn't believe when i weighed in this morning and saw the weight. This might be this woosh thing was stagnating at 104 for about two weeks went on RFL and magic 3 days in and im 101.5. So close to the double digits ....i want it so bad.

Lifts went pretty good today , kinda backed off on the heavy squats because i was a little sore but picked up my game and ripped into the SLDs.

[daveel]

Date 28.07.2011
Thursday
Day 128


Supplements
2x Fish Oil Tabs
3 x multi v
3 x BCAA


Calories: 709 Calories ( 148.9 P , 6 g F, 12.2 g C) one more meal to come of chicken and salad.

Exercise:
Rest day

Thoughts

Just checking in on the log , diet has been going well just eating a good amount of protein my body is craving the fat and carbs though not in a hunger way but in a getting tired and feeling DOMs bad way.

Anyway checked in at 101.1 kg this morning getting real close to getting to double digits of weight. very excited !!!

[daveel]

Date 28.07.2011
Monday
Day 132


Supplements
2x Fish Oil Tabs
3 x multi v
3 x BCAA


Calories: 796 Calories ( One more meal)

Exercise:

Exercise

Ezy Bar Curl
26x 12
26 x 10
26 x8

Skull Crushers
15x 12
15 x 10
15 x8


Rope Pulldowns
18 x 12
20 x 10
23 x 8

Hammer Curls
12 x 14
15 x 12
17.5 x 10

Seated Curls
12.5 x 12
13 x 12
14 x 10

Thoughts

Been a little on and off lately going through a little bit of a hard spot in life which i won't delve into because its probably trivial in the long run.

Back on IF this week and lifting every day again which is nice. Smashed my arms out today which felt really good im amped for leg day tommorow. DEEEEEP as fuark squats son.

[daveel]

Date 02.08.2011
Tuesday
Day 133


Supplements
2x Fish Oil Tabs
3 x multi v
3 x BCAA


Calories: 1180 Calories ( One more meal)

Exercise:


Squats
5 x 66 kg
5 x 80 kg
12 x 106 kg

Leg Press machin3
12 x 73 kg
10 x 93 kg
8 x 107 kg

SLD
5 X 65 KG
5 X 65 KG
5 X 65 KG

Hamstring Curls
12 X 20 KG
12 X 20 KG
12 X 20 KG

Thoughts

Had a pretty solid work out today feeling pretty much back on track. Had pretty bad wrist pain when squatting today really need to watch the Rippetoe videos on squats.

Other then that diets going pretty good. Dropped calories to 1800 on IF so im just seeing how that works for me.

[daveel]

Date 02.08.2011
Wednesday
Day 134


Supplements
2x Fish Oil Tabs
3 x multi v
3 x BCAA


Calories: 730 Calories ( One more meal)

Exercise:

BB Military Press
12 x 20 kg
10 x 30 kg
8 x 30 kg

DB Shurgs ( weight of one DB)
12 x 22.5 kg
10 x 30 kg
8 x 30 kg

Arnold Press
12 X 12.5 KG DB
10 X 15 KG DB
8 X 17.5 KG DB

Front Raise
12 X 8 KG
10 X 9 KG
8 X 9 KG

Thoughts

Had a pretty awesome work out today i love doing my shoulders it my fav body part to hammer. Been struggling with diet and stuff but thats been really good aswell. Just being sensible and doing IF and trying to eat healthy etc.

Struggled a little with my Milly Press today for some reason. But got the reps out and left happy and sore but good sore

[daveel]

Date 02.08.2011
Thursday
Day 135


Supplements
2x Fish Oil Tabs
3 x multi v
3 x BCAA


Calories: 1047 Calories ( One more meal)

Exercise:

Squats

5 x 85
5 x 85
5 x 105

Deads

5 x 65
5 x 85
5 x 85

T Bar Row

12 x 22.5
10 x 37.5
10 x 37.5

Thoughts

Another day down and another pretty good one , not much is new which is making this log hard. Im just trying to reach my macros and hit my lifts.

Weighing in for the first time in a few days which should be interesting. I know where i should be so i hope im closer to it then i think.

Anyway peace.