Eat Less , Lift more

[daveel]

Stats

AGE: 20
Starting Weight: 113.3 kgs
Height: 5'10
Starting Date: 4.4.11
Short term goal: 4.25.11 - 109 kg
Long Term goal: 2.8.11- 95 kg
Water Per day goal: 2 litres
Calorie intake:2300

Diet:

Im not really sticking to a pre planned diet but im loosely basing what i eat on the below.

Breakfast: 1/2 cup of oats + 25 g whey + 25g casein and 1 cup of skim

Pre Work Out: Pre work out supp and skim cottage cheese

Lift

Lunch: 170 grams dead animal ( protein) + veggies and salad and 15 grams of almonds

Dinner: Dead animal + veggies + starch

Snack: Protein Shake




Work Out Schedule:


Monday:Chest heavy

Tuesday:Arms Heavy

Wednesday: Delts/Traps Heavy

Thursday:Legs Volume

Friday: Cardio ( light) and foam roller love.



Outlook:

I really through the good and the bad want to stick to this log so either people can feel motivated by the goals i reach or feel motivated because they have seen me fail lol.

Once i get under the 100 kg mark then im going to be super stoked and from there i know i can get people mirin. 13.2 kgs is not a target thats impossible !

If anybody has any tips or anything to add please feel free , love to hear from others in same situation or others who have kicked ass before.

[daveel]

Date 5.4.11

Calories Eaten: 2116 calories

Work Out: Arms Heavy

Barbell Curls - 40 kgs x 10,6,6,5
Cable Pressdowns- 18kgs x 10,10,8,8
Single Arm Cable Curls- 7 kgs each x 10,8,8
Lying Dumbbell Tri Extensions- 12 kgs x 10,8,7
Single Arm Hammer Curls- 12 kgs x 10,8,7
Skullcrushers-25kgs x 10,7,6

And did close grip bench to failure supersetted with the tricep exercises.


Thoughts: OUCH !! I had previously been doing SS keeping to just the compound lifts so to go out and do the above it was a little bit different. Felt good though to target a specific muscle and to pound it into submission.

Diet: Diet was good during my working hours munched down on Tuna through out the day and some almonds and salad.

Finding it hard already to follow dieting at night , i come home to my girlfriends cooking its kinda hard to tell her sorry but can you cook this and this and this after she has worked all day and ****. Outside of that no snaking after 8pm which is a plus !! Eating at night is tempting.

[TheNormalMan]

For all your dead animal needs:

[daveel]

Anything that has two eyes and can run away from me is fair game no pun. ( excluding humans or domestic animals lol)

[daveel]

06.04.2011

Wednesday


Calories Eaten:Stopped counting


Cardio:
45 min jog and foam roller


Thoughts: DEFLATED thats how i felt yesterday it wasn't a good day. The diet went well untill i got home and then i went a little nuts. Ate some dessert which looked like it had a million calories in it.

Back on the horse today , just going to have to put everything into todays work out and eat as clean as possible. Most important thing is that i don't lose belief in what im doing and how im doing it.

[daveel]

Thursday
07.04.2011


Calories Eaten: 1604 plus a late night protein snack :P



Work Out: Traps and Delts

Strict Presses x10-8-8 reps

DB Laterals x 8-10-10

Front Raises x 10-10-10

Shrugs X 10-10-10



Thoughts:

Diet has been on point today and have reached all targets. Tonight is going to be interesting but i think i should be ok. Have not really eaten enough today but less calories might be good after last night.

Work out was good today took some jack3d and felt focused and tingly like usual ( don't feel sick this time lol).

Going to take some pictures tonight so i can monitor it over time. Feel bit homo but im sure its going to be a good tool. Im going to weigh in tomorrow aswell and see how im progressing . My big weigh in is April 11th and im meant to weigh 111 kgs so who knows what im going to pull.

Ordered in some Optimum Nutrition Gold Standard 100% Whey Protein Powder which i heard was awesome and also OxyELITE Pro to help push the process a little. Anyone used either products and rate them?

[daveel]

Random Weekly Rant Post


Its funny how things can change in a day , im actually feeling pretty damn good. Had a really good day today and have eaten clean all day and dominated in the gym.

Anybody reading this who is feeling down about their weight chase , get your head up everyone has **** days where they eat to much or don't reach their goals. Promise your going to feel way better when you stick with what your doing and you see the results.

Im going to be out of action tomorrow , going to take my old man to the hospital for a op but im going to make sure that i watch what i eat. Dread having to eat out but its part of life !!!

No alcohol this weekend !!!! Weekends for me are the hardest as i find it easy to get in a routine at work where everything is structured during the week. Must fight the temptation to go out and spend money + drink or eat horrible stuff.



Anyway here is a pic so i can keep track visually of my progress ( tis mad homo lol)

[daveel]

Weekend Thoughts:

Watched my diet and didn't go mental but still felt that i didn't eat that well. Anyway back at work and its also back to really strict dieting and painful DOMS haha fun times.


Start weight: 113.2 kgs
Weigh In: 112.5 kgs

Loss: 0.70 kgs

( not happy but atleast its less not more)

Tried OxyElite Pro for the first time kinda feeling slightly jittery but will stick with it and see how i go.

[daveel]

Monday
11.04.2011

Calories eaten:1781


Supplements:

2 x Fish Oil Tablets
1x Oxyelite tablet
2x Multi V

Work Out:
Bench Press 6,8,10,12 reps
Squats 3 x 5 reps
Incline DB Press 10,6,6,6 reps

2 minute sprint on the rowing machine = 465 meters.

Thoughts:

My diet has been pretty strict today had a massive chicken breast for lunch ( massive protein and not many calories win)and some salad. Have enjoyed two ON 100 % protein shakes and other various protein sources.

Work out was a little meh i thought i pushed it but just didn't happen for me. Pretty sure i shouldn't be doing chest while feeling shoulder and trap DOMS. OxyElite Pro has dried me out so have knocked over 1.65 litres and should reach 3 litres by tonight.

Feeling pretty good atm , think its a mix of not having to many boozy nights , getting sleep ,taking vitamins and good diet.

Going out on Thursday night with one of the boys, dont know how im going to handle it. Might just try and only have a few beers. I wanna destroy myself in the gym on Friday to make up with the abuse its going to get on Thursday night :P




Better pic to compare with in future.

[daveel]

Tuesday
12.04.2011

Calories eaten: 2133

Supplements:

2 x Fish Oil Tablets
1x Oxyelite tablet
2x Multi V
1x vit c


Work Out:

Barbell Curls - x 10,6,6,5
Cable Pressdowns- x 10,10,8,8
Single Arm Cable Curls- each x 10,8,8
Lying Dumbbell Tri Extensions- x 10,8,7
Single Arm Hammer Curls- x 10,8,7
Skullcrushers-25kgs x 10,7,6 ( Superset with close grip bench)

Thoughts

Today has been interesting it has not been the usual structured day so i had to adjust my eating to cater. Pretty much skipped breakfast but got some protein in before lunch. Had a shake before and after my work out and had tuna salad for lunch.

Today was the first day my calories shot up without me even trying. Eating not "real" food really drives up the calories. Had two pieces of sushi and it nearly came to 600 calories was like damn homie.

Work out was good tried to go in with the mindset that i was in there to be training not working out. Threw up slight improvements in my numbers but nothing epic.

Feeling much better on the second day of Oxyelite , the jitters are gone for now. Weighing in tomorrow so i will see if it's helped me out at all. Not expecting a huge loss but it would be nice to lose something.

[daveel]

Weigh In for 13.4.2011

Starting weight: 113.3

Weigh In: 111.7

Total Loss: 1.6 kgs


Very nice to see a loss this morning. I have smashed my really short term goal of to be 112 on the 18.4.2011. My challenge now is to streek ahead of my short term goals and atleast don't put on weight and mess things up.

Atm life is good.

[daveel]

Date13.4.11
Wednesday

Weight lost so far : 1.6 kg

Supplements
2 x bio c
2 x fish oil
1 x oxyelite
2 x multi v

Calories: 1252.45 (dinner to come)

Work out
DB Pullovers 8 reps x 1
Lat Pulldowns- 6,8 reps
DB Row 4,6,6 reps
T Bar Row 8,8,6
Deads 5,5,5


Thoughts
Today has been a meh day probably the most meh day of the log. Had a stomach ache for most of the day and it didn't really contribute to my eagerness to push boundarys.

Once i got into the gym i felt much better though which was a positive. My deadlift keeps getting better in form and weight. Weighed in today ( above post) and lost weight which was nice, also got a compliment that im looking really good which was nice.

Diet has been spot on today, ate the salsa and cottage cheese mixed together with some bbq chicken breast for lunch. Dinner tonight is going to be protein with salad and maybe starchy carb.

[daveel]

Starting Weight: 113.3

Weigh In:111.3

Total loss:2 kg (4.4 pounds)

I know i shouldn't have weighed myself in this morning but i just felt like i needed the extra motivation !!!

2 kg loss in 12 days is steady imo.

[daveel]

Date14.4.11
Thursday
Day ten

Weight lost so far : 2 kg

Supplements
2 x bio c
2 x fish oil
1 x oxyelite
2 x multi v

Calories: 1776

Work out
RDL 3 reps x 3 heavy
Back Squats 5 reps x 3 ( 100 kg)
Thruster 5 reps x 3

Thoughts

Man it was loverly to wake up with another loss under my belt. Have been feeling pretty good today already feel my confidence rising instead of looking away when a pretty girl is mirin im looking straight back with a smile ( prays the missus doesn't find this ).

Diet is going better then ever , fought temptation last night and ate within my perimeters. haven't notice the husk kick in yet.

Worked out hard this afternoon at the gym , love squats and experimented with the Romanian deadlift which was surprisingly painful. Some dude was curling in the squat rack so i couldn't do military presses so i did thrusters.

[daveel]

Weekly Ramble Post
15.4.11
Day 11

I have hit day 11 and still proud to report that im still on the train and as motivated as ever. While it has not been easy at times im happy to say im losing weight and feeling better then ever.

I really would love to get to the total of 5 kg weight loss by the 26th of April im going to a music festival so it would be awesome to see my friends and feel really confident and awesome and ****. I have 3 kgs to lose in 11 days so im not sure whether thats realistic !! Might have to ramp up my lifting and be even more strict with my eating.

Im also going to Ibiza in September so i wanna be down to 95 kgs by then. So i have a total of 16.3 kg to go till i reach my goal. Lets do it.

[daveel]

Date15.4.11
Friday
Day 11


Supplements
1 x bio c
2 x fish oil
1 x oxyelite
2 x multi v

Calories: dinner and two shakes to come.

Work out
Traps and Delts

Strict Presses x10-8-8 reps

DB Laterals x 8-10-10

Front Raises x 10-10-10

Shrugs X 10-10-10

Thoughts

Not much to report today im working out in a few hours and then the weekend starts. This weekend im going to be at home and closer to temptation but further away from drinking and stuff.

Plan to do a light session Saturday morning if i feel up for it. Still motivated and determined.

update: 2 hours later at the gym and im feeling amazing. How can anyone hate the feeling after having a really hard work out . Having Singapore noodles with dinner tonight which is more carbs then i normally consume but not that many calories.

Anyway to anyone who reads this have a wicked weekend. Keep on fighting bitches.

[daveel]

Day 12
16.4.11
Saturday

My first day of the diet at home and im struggling slightly. Have yet to eat badly but im tempted. Went on the scales and lost nothing this morning so i think thats messed my mindset up a little bit.

Anyway i gotta keep on keeping on. No gym today as my body is healing hahha keep on fighting everyone.

[daveel]

Day 13
Sunday


Decided not to do the full log on weekends brutha has to rest sometimes haha. Last night sucked first time in the journey i have eaten over my calories and lost control.

I had a severe stomach ache which im attributing to the husk i was taking. Anyway i was back in action today and have eaten well and have just rested and have got my energy ready for next weeks assualt.

Hopefully i can pick up the weight loss.

[daveel]

Some pics for future reference.

No shame brah hahah.

[daveel]

Date 18.4.11
Monday
Day 14


Supplements
1 x bio c
2 x fish oil
1 x oxyelite
2 x multi v

Calories: dinner to come ( 1220)

Work out

Incline DB ( 10,6,6,6 reps)
Squats ( 10,8,7,7 reps)
Bench Press ( 12,8,4,4 reps)


Thoughts

Last weekend was not a great one i had nothing really planned so didn't really leave the house. Got bored and got hungry !!!! Last night was the worst i went a little crazy and binged. Ice cream was ate and tears shed :P.

Anyway back today and my diet has been on point . Work out however was just off felt pain in my lower back after squats and my bench was pretty horrible.

Im still super committed and hungry for my goal which is nice. Failure is not really a option !! One problem has been a sore stomach i have had for a few days its making me doubt my diet a little.

Im blaming it on the Psylium Husk which is evil. Pretty bloody tired stayed up all night watching the mighty redman of Liverpool give it to Arsenal well kinda give it to em.

[daveel]

Date 19.4.11
Tuesday
Day 15


Supplements
1 x bio c
2 x fish oil
1 x oxyelite
2 x multi v

Calories: dinner to come ( 1020)

Work out
Barbell Curls - x 10,6,6,5
Cable Pressdowns- x 10,10,8,8
Single Arm Cable Curls- each x 10,8,8
Lying Dumbbell Tri Extensions- x 10,8,7
Single Arm Hammer Curls- x 10,8,7
Skullcrushers-25kgs x 10,7,6 ( Superset with close grip bench)


Thoughts

So im at day 15 in my journey and im feeling pretty good again seems to go in waves. I have not weighed myself in a few days i normally find you can send your self crazy by checking the scale every day.

Work out was good im getting good pump on my triceps which is nice i find them hard to isolate. Diet has been really good was not tempted to eat late at night which is my problem time.

Anyway as i have mentioned im going to Ibiza it was announced Aphex Twin will be playing at Space Closing Party....****ing wicked.

Anyway keep the journey going people.

[daveel]

Day 16

Starting Weight: 113.3

Weigh In:110.8

Total loss:2.5 kg (5.5 pounds)

You must lose 0.08 kg (0.17 lb) per day to achieve your goal.
You must lose 0.54 kg (1.19 lb) per week to achieve your goal.
You must lose 2.31 kg (5.09 lb) per month to achieve your goal.

[daveel]

Date 20.4.11
Wednesday
Day 16


Supplements
1 x bio c
2 x fish oil
1 x oxyelite
2 x multi v

Calories:
dinner to come ( 1499 calories)

Work out
DB pull over ( 1 reps)
Lat Pull Down ( 8,8,8 reps)
T Bar Row ( 10,8,6 reps)
Deads (5,5,5 reps)

Thoughts:

Im feeling really well today im enjoying my diet and my exercise. I recorded a loss today which was nice , looks like i may fall slightly short of my goal to lose 5 kgs by next Tuesday but im going to give it a good shake for the rest of my time.

I have 6 days off coming up starting on Friday and im slightly afraid i might go off the rails. Journey was never going to be easy though so im just going to put my chin down and limit the bad food and drink and still enjoy myself.

My work out today was quick so im going to whip down the beach with the missus this afternoon and go for a run on the beach. Ate subway for lunch today which is normally a no- no but i just split the two haves into snacking and lunch and it has not effected my daily calories to much.

Anyway hope all is well and if you have any feedback let me know peace out brahs.

[phoenixr2]

Im not really sticking to a pre planned diet but im loosely basing what i eat on the below.

Finding it hard already to follow dieting at night , i come home to my girlfriends cooking its kinda hard to tell her sorry but can you cook this and this and this after she has worked all day and ****.

Calories Eaten:Stopped counting
The diet went well untill i got home and then i went a little nuts. Ate some dessert which looked like it had a million calories in it.

Last night sucked first time in the journey i have eaten over my calories and lost control.

Last weekend was not a great one i had nothing really planned so didn't really leave the house. Got bored and got hungry !!!! Last night was the worst i went a little crazy and binged. Ice cream was ate and tears shed :P.

Anyway hope all is well and if you have any feedback let me know peace out brahs.

Hello there buddy! GREAT job on your changes and the weight loss you have put up so far. Only feedback I would offer is to consider a structured diet, even if only temporary. Nobody wants to count calories or portion sizes for life, nor do they want to have their weekly meals planned out. However, I kept noticing most of your "slips" were caused by lack of planning/boredom. Might help you out a bit if you try meal planning and strict calorie counting even if only for a week or two just to give you a better understanding and perception of actual needs. Anyhow, again, great job man and keep it up! Im jealous you are going to Ibiza too!

[daveel]

Thanks man i appreciate your feedback and thanks for taking the time to help me out.

I think once im back from my little break im going to put together a well though out diet plan as you said. If i really want to kick ass and take names i think i need that organization.

[phoenixr2]

Thanks man i appreciate your feedback and thanks for taking the time to help me out.

I think once im back from my little break im going to put together a well though out diet plan as you said. If i really want to kick ass and take names i think i need that organization.

Exactly how I feel about it. I have spent so much time "learning" that approaching things haphazardly will give you ok results at best. If you want to reach something you have to plan for it and stick to the plan. "cheat meals" or snacks are fine its all about moderation and planning though, and when we dont plan is when we seem to find ourselves binging and falling "off track." Again, great job this far and consistency and dedication is vital!

[daveel]

Date 21.4.11
Thursday
Day 17


Supplements
1 x bio c
2 x fish oil
1 x oxyelite
2 x multi v

Calories:
dinner to come ( calories)

Work out
Squat( 5,5,5 reps)
OH Press( 10,8,8 reps)
DB Laterals ( x 8,10,10 reps)
Shrugs ( 10,10 ,10 reps)
Front Raises (10,10,10 reps)


Thoughts:

Im feeling a little bit off today im trying to work out what im doing that is making me feel sick off and on. Maybe its the Oxy Elite thats causing this ????

Anyway work out was good , lifted heavy for a hour and diet has been good except a piece of birthday cake from a girl at work. I felt guilty about eating it and didn't even enjoy it.

Anyway im going away to next Thursday so its going to be quiet around here. Ill post my weight on Monday and might pop in and update you guys. The next few days will be a challenge as i will be away from this log and work so its up to me to be committed and not slip up.

Next Tuesday and Wednesday im going to loosen up those days im going to get roaring drunk with my mates and im just going to have to enjoy myself and work hard the next few weeks.

[daveel]

Have very much fallen off the wagon this week blaming it on being out of work , money and motivation.

But Monday im back into action and back to the tireless crusade to lose the poundage. It's hard to work really hard to lose weight and then eat **** and it just comes back so easily.

Anyway hope everyone is great.

[daveel]

Date 02.05.2011
Tuesday
Day 28

Supplements
1 x bio c
2 x fish oil
1 x oxyelite
2 x multi v

Calories:
2000

Work out
Ran for a hour and did light cardio.

Thoughts:
Its funny how a couple of days turn into like weeks anyway im back watching my intake of food and getting in the gym. Weight is at 111.1 kg so im still at a lose which is nice.

Thinking about the saying "winners set their goals , commit themselves and do it and losers also set their goals but just think about it".

Time to man up and keep on running with this thing. Easter is evil imo.

My flights for Spain are paid and booked , pushing myself to look dope for it.

[TheNormalMan]

Come on man. Lock that diet down and get the results you know you can get.

Stop making excuses and make it happen.

You're pretty close to your goal so buckle down and get it done.

Summer's right around the corner.