Need to drop some weight again, doing a log to keep me motivated. 102Kg, down to 75Kg

[MaverickZA]

Bit of a history
I used to weigh 145kg in middle 2010. I started a “bro diet” and didn’t track any macro’s and ended up losing quite a bit of the weight up until the end of 2011. During the start of 2012, I weighed 105Kg. I attempted a 12 week transformation program. I learned about calories and macro nutrients and how to track it. It all went good, and I dropped down to 89Kg. Without me actually knowing, I was only consuming about 1200 calories for more than a year and a half.

I was really happy with the way I looked. I never really wanted to be lean or ripped. I just wanted to look and fit into normal clothes. Anyway, that was about 8 weeks in. I lost focus and really lost motivation. I maintained for the rest of 2012 at about 90Kg. I cut back on the training and dieting, and just lived a little again for a while.

During 2013 this “maintenance” phase continued. I still tracked calories. If I was eating 2000 calories, it would’ve been too much and I would start gaining weight. That needed sorting out and my lifts were extremely weak as well. So for the remainder of the year, my focus was to be able to up my caloric intake and add some strength to my now very fat look.
As from July last year, I basically just kept on increasing calories every week and started noticing better results in my strength. I only bought a ton of food, and no supplements whatsoever.

When November hit, I was back up to 100kg and really noticed some strength gains in the gym, and a HELLUVA LOT OF FAT that came with it. I didn’t care then. December I binged like crazy, thinking I was Furious Pete. I know how to lose this fat again. It’s simple, and you just need to be consistent and be motivated. My strength still isn’t anything super, but for me, it’s awesome. I love trying to lift as heavy ass weights as possible.

Seeing these pics, actually makes me realize how far back I’ve actually gone in a year. It’s quite sad actually…haha, but I’m more motivated than before. Currently sitting at 102Kg at 1.74cm. Prob somewhere above 30% Bodyfat I guess.

The results I want from this Cut is to
Drop down to at least 75Kg bodyweight, and then have a look as to where to go from there. Also try and maintain as much strength as possible through this.

The Plan

Calories

Training Days, (Sunday to Friday)= 2500, 188g protein, 280g carbs, 70g fat.

Non training reefed day I will add an extra 150g of carbs to have 3100 calories.

Link to MFP http://www.myfitnesspal.com/food/diary/DrokkerZA

Routine

Cardio 5 days a week of 15 min HIIT in the morning before work.

Afternoon weight training routine would be:
Sunday: Legs, Abs
Monday: Push
Tuesday: Pull
Wednesday: Forearms, Traps, Calves, Abs
Thursday: Legs
Friday: Full Upper body
Saturday: Rest

Obviously adjustments would be made as I continue down this journey.

I’m going to do photo’s weekly and post daily updates.

Oh, I’ve also entered the 50 000$ Transformation Contest as a bonus.

This log is for me, to keep me motivated. Feel free to join in if you want.

Crappy pics

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Monday 6 January stats…
Weight : 104Kg ( god damn…lol)
Waist: 44”
Thighs: 26” both
Chest: 44”
Calves: 17”
Biceps : 16”

[Sirbenchesalot]

Goodluck bud, were on similar paths and similar weight your prob have more weight training behind your name then me though haha, when you say MaverickZA you mean South Africa?

[MaverickZA]

Goodstuff bud. Yep, lekker man, lekker

[Sirbenchesalot]

haha will be following, shot.

[MaverickZA]

6 January 2014, Monday
Push Workout

1. Flat Barbell Bench
70kg x 10 ; 90kg x 10; 100kg x 8 ; 100kg x 8 ; 105kg x 5 ; 105kg x 5 ; 105kg x 5. Normally do 5 heavy times 5. Didn't have a training partner or spotter today. Didn't want to risk injury

2. Incline Dumbell Bench
35kg x 10 ; 35kg x 10 ; 35kg x 9 ; 35kg x 9. Need to get heavier dumbells, lol

3. Machine Fly SUPERSET with Machine Chest press ( Cables only go to 70kg)
65kg x 12 and 70kg x 12. Did 4 of these supersets.

4. Alt. Dumbell front raises
10kg x 12 ; 12kg x 10 ; 12kg x 10 ; 14kg x 9

5. Dumbell Side laterals
8kg x 12 ; 10kg x 11 ; 10kg x 11 ; 12kg x 10

6. Tricep Pushdown
30kg x15 ; 35kg x 13 ; 40kg x 9 ; 35kg x 12

7. Single overhead tricep extension
8kg x 10 ; 8kg x 10 ; 10kg x 10.

Calories spot on for today and 15 min cardio done

[Sirbenchesalot]

Nice, that's a lot of sets isn't that too much though? but I guess that's warm up sets and your last 4 on the bench is working?

[MaverickZA]

Haha, not sure, but yeh. I do like 10 min light weights and stretching as warm up, as well as the 70kg and 90kg.

7 January 2013, Tuesday
Pull Workout

1. Deadlift
130kg x 10, 150kg x 9, 170kg x 5, 170kg x 5, 170kg x 5

2. Dumbell Rows
50kg x 10, 50kg x 10, 50kg x 10

3. Underhand Pull downs
50kg x 12, 55kg x12, 60kg x 12, 60kg x 12

4. Bent over Barbell Rows
40kg x 10, 60kg x 10, 80kg x 10, 80kg x 10 (first time doing these in quite a while)

5. Barbell Curls
25kg x 12, 30kg x 12, 35kg x 10, 35kg x 10

6. Alt. Dumbell Curls
10kg x 10, 12kg x 10, 12kg x 10, 15kg x 8.

Calories spot on for today and 15 min cardio done

[Sirbenchesalot]

I look like a "p&%s" compared to the weights your lifting.

Well done, keep it up!

[MaverickZA]

Hahaha, thx dude. We're in it for the long haul now!

[MaverickZA]

8 January 2013, Tuesday
Traps, Forearms, Calves, Abs

1. Barbell Shrugs
40kg x 15, 70kg x 12, 100kg x 12, 120kg x 12, 140kg x 8

2. Face Pulls
30kg x 12, 30kg x 12, 35kg x 10, 35kg x 10

3. Seated BB wrist Curls SUPERSET with Behind back BB wrist curls
15kg x 10 and 20kg x 10. Did 3 Sets

4. Calve Raise (Free weights in squat rack)
130kg x 20, 130kg x 20, 130kg x 20, 130kg x 20

5. Lying leg raise
3 x 15

6. Crunches
3 x 15

7. Wheel rolls from knees
3 x 10

Calories spot on for today and 15 min cardio done

[Sirbenchesalot]

well done, specially on the diet and cardio being done correct each day, giddy up

[MaverickZA]

going good so far...

9 January 2014, Thursday
Quads/Hamstrings

1. Back Squats
70kg x 10, 100kg x 10, 130kg x 8, 140kg x 6, 140kg x 6, 140kg x 6

2. Walking Lunges
20kg plate per hand, 16 steps total. 4 Sets

3.Cable Machine Leg Extensions
55kg x 12, 55kg x 12, 60kg x 12, 60kg x 12

4. Cable Machine Single leg Curls
25kg x 12, 25kg x 12, 25kg x 12, 25kg x 12


Calories spot on for today and 15 min cardio done

[Sirbenchesalot]

Keep it up man, weight is staying heavy.

You consume 2,5k calories per day right? why is it that I have to consume 1,4k to lose weight or am I trying to lose to fast I guess? ( soz for hijacking your log)

[MaverickZA]

My guess would be that you're trying to lose to fast. When you hit a plateu, which WILL happen, you then need to either drop calories lower or increase cardio. Dropping calories further down would leave you with almost nothing to eat...haha. Well that's from my experience anyway. All our bodies work different. Have a look at this thread for some good reading about how to work out what caloric intake you need. It's very informative: http://forum.bodybuilding.com/showth...hp?t=156380403

10 January 2014, Friday
Full Upperbody workout

1. OHP( 1st time doing these again in ages)
40kg x 10, 60kg x 8, 60kg x 8, 60kg x 8

2. Flat Bench (lighter than push day)
70kg x 10, 90kg x 10, 90kg x 10, 100kg x 8, 100kg x 8

3. Incline Dumbell Flies
15kg x 14, 15kg x 15, 17kg x 13, 17kg x 13

4. Wide Grip Pulldowns
50kg x 12, 55kg x 12, 55kg x 12, 60kg x 12

5. Hammer Curls
15kg x 13, 15kg x 13, 17kg x 11, 17kg x 11

6. Seated Conc. Curls
10kg x 12, 10kg x 12, 12kg x 12, 12kg x 12

7. Beanch Dips SUPERSET with Dumbell skull crushers

Bodyweight dips x 12 and 10kg dumbells x 12. 3 Sets

Calories spot on for today and 15 min cardio done

Looking forward to my refeed tomorrow. Doubling Carbs. Not looking forward to the rest day though....haha. But it's gotta be done

[Sirbenchesalot]

Thanks man I will check it out! Nice workout once again!

[MaverickZA]

Had a rest day. Legs were still pretty stiff this morning from Thursday's workout. Got Legs coming up again in the morning. Pretty amped for it.

No cardio, and did my 500kcal over today on calories.

[Sirbenchesalot]

Nice man, which are of SA area you? Keep up the good work.

[MaverickZA]

I'm in the North Coast in KZN. Ballito area. Thanx for the support dude. Much Appreciated.

12 January 2014, Sunday

Quads/Hamstrings/Abs

1. Squats
70kg x 10, 100kg x 10, 130kg x 8, 140kg x 6, 140kg x 6, 140kg x 6 (increasing reps next workout)

2. Machine Leg Extensions
55kg x 12, 60kg x 12, 60kg x 12, 65kg x 10

3. Machine Single Leg curl
25kg x 12, 25kg x 12, 25kg x 12, 30kg x 9

4. Stiff Leg Deadlift
70kg x 10, 70kg x 10, 90kg x10, 90kg x 10

5. Hanging Knee Raises
4 x 12

6. Weighted Plate above head Situps
10kg x 12, 15kg x 12, 15kg x 12, 15kg x 12

Calories spot on for today and 15 min cardio done

Gotta weigh in tomorrow and it's also day 1 of the $ 50 000 challenge.

[MaverickZA]

Weighed this morning. Went to the loo, and empty stomach. Down 1kg to 103. Gonna be editing 1st post every weigh-in day.

For some Reason I can't edit my 1st post anymore...lol

[MaverickZA]

13 January 2014, Monday
Push Workout

1. Flat Barbell Bench
70kg x 10, 90kg x 10, 100kg x 10, 105kg x 5, 105kg x 5, 105kg x 5, 105kg x 5, 110kg x 4

2. Incline Dumbell Bench
35kg x 10, 35kg x 10, 40kg x 5, 35kg x 7

3. Machine Fly (Pec Dec) SUPERSET with Machine Chest press ( Cables only go to 70kg)
65kg x 12 and 70kg x 12. Did 4 of these supersets.

4. Alt. Dumbell front raises
12kg x 12, 12kg x 12, 12kg x 12, 14kg x 10

5. Dumbell Side laterals
10kg x 12, 10kg x 12, 12kg x 12, 12kg x 12.

6. Tricep Pushdown
30kg x13 ; 35kg x 13 ; 35kg x 13 ; 35kg x 13

7. Single overhead tricep extension
8kg x 11, 10kg x 10, 10kg x 10, 10kg x 10.

Calories spot on for today and 15 min cardio done

Started with Universal Animal Cuts today. Will see how it goes...

[Sirbenchesalot]

Nice man, workouts look good and booking the diet each day is well done man. BTW how was day 1 of Cuts? feel more energy etc or is it to early for that? I also ordered myself some so lets see. cheers

[MaverickZA]

Thanx. Not sure dude. I think it's probably a little early to say. Will see in a week or so. You use it 3 weeks on 1 week off. Will do this for at least 12 weeks, until the BB Chanllenge is over.

14 January 2014, Tuesday
Pull Workout

1. Deadlift
100kg x 10, 130kg x 10, 150kg x 8, 170kg x 6, 170kg x 6, 170kg x 6, 190kg x 1, 210kg x 1 * New PR

2. Single Arm Dumbell Rows
50kg x 10, 50kg x 10, 60kg x 10

3. Underhand Pulldowns
55kg x 12, 60kg x 12, 60kg x 12, 60kg x 12

4. Bentover Barbell Row
70kg x 10, 90kg x 10, 90kg x 10, 90kg x 10

5. Barbell Curls
25kg x 12, 35kg x 10, 35kg x 10, 35kg x 10

6. Alt. Dumbell Curls
12kg x 10, 12kg x 10, 14kg x 10, 14kg x 10

Sat and Tuesday's are my no cardio days. Calories on target for the day.

[MaverickZA]

15 January 2014, Wednesday
Traps/Forearms/Calves/Abs

1. Barbell Shrugs
70kg x 14, 120kg x 12, 120kg x 12, 140kg x 8, 140kg x 7

2. Face Pulls
30kg x 12, 30kg x 12, 35kg x 11, 35kg x 11

3. Seated BB wrist Curls SUPERSET with Behind back BB wrist curls
15kg x 10 and 20kg x 10. Did 3 Sets

4. Revers Barbell Curl
20kg x 12, 20kg x 12, 30kg x 10, 30kg x 10

5. Calve Raise
130kg x 20, 130kg x 20, 130kg x 20, 130kg x 20

6. Lying Leg Raises
3 x 15

7. Crunches
3 x 15

8. Wheel rolls (from knees)
3 x 10

Calories on target for the day and Cardio done

[MaverickZA]

My entry pics for the BB challenge. This was taken yesterday 14 January.


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[MaverickZA]

Pretty scary day at gym. First time ever getting "stuck" under the bar squatting. Was attempting 5 reps of 150kg. Rep 4 I battled and decided to try 5. Went down too quick, lost focus and concentration, and was in a pause squat position for a couple seconds. Couldn't get the bastard thing up....hahaha. Threw it off and went a bit lighter for the last set. Actually glad I now know what it feels like to fail horribly on a squat...haha

16 January 2014, Thursday
Quads/Hamstrings

1. Squats
70kg x 10, 100kg x 10, 130kg x 9, 150kg x 5, 150kg x 4, 130kg x 6

2. Walking Lunges
20kg plate per hand, 16 steps total. 4 Sets

3.Cable Machine Leg Extensions
55kg x 12, 60kg x 12, 60kg x 12, 65kg x 12

4. Cable Machine Single leg Curls
25kg x 12, 25kg x 12, 25kg x 12, 30kg x 10

Calories on target and 15 min cario done.

[MaverickZA]

17 January 2014, Friday
Full Upperbody Workout

1. OHP
40kg x 10, 60kg x 8, 60kg x 8, 60kg x 8

2. Flat Bench Press
90kg x 8, 100kg x 7, 105kg x 6, 110kg x 5, 115kg x 4, 120kg x 1. *New PR for me

3. Incline Dumbell Fly
17kg x 15, 17kg x 15, 19kg x 15, 19kg x 15

4. Wide Grip Pulldown
55kg x 13, 65kg x 13, 65kg x 13, 70kg x 10

5. Hammer Curls
17kg x 11, 17kg x 12, 17kg x 12, 17kg x 12

6. Seated Conc. Curls
15kg x 12, 15kg x 12, 15kg x 12, 15kg x 12

7. Close Grip Bench
40kg x 15, 70kg x 10, 70kg x 9, 70kg x 9

Calories on target and cardio done.

Looking forward to a bit of a refeed tomorrow and the day off to relax a bit.

[MaverickZA]

Another 1kg down. Down to 102Kg. Gonna do weigh ins on a Saturday now instead of Monday mornings...

[Sirbenchesalot]

Congrats on the drop man, keep it up! Nice to see you sticking with it, helps to motivate myself.

[MaverickZA]

Thanx dude. Another week down and dusted. Had a nice "refeed" of about 500kcals. Feeling stuffed now...haha

Pretty happy so far during these 2 weeks. No booze, dropped 2kg's and hit a couple PR's on lifts. Am a happy guy

[MaverickZA]

19 January 2014, Sunday
Quads/Hamstrings/Abs

1. Squats
70kg x 10, 100kg x 10, 130kg x 10, 140kg x 5, 140kg x 5, 140kg x 5, 140kg x 5, 140kg x 5

2. Machine Leg Extensions
55kg x 12, 60kg x 12, 65kg x 12, 65kg x 12, 70kg x 10

3. Machine Single Leg curl
25kg x 12, 25kg x 12, 25kg x 12, 25kg x 12

4. Stiff Leg Deadlift
90kg x 10, 90kg x 10, 90kg x10, 90kg x 10

5. Hanging Knee Raises
4 x 15

6. Weighted Plate above head Situps
15kg x 15 } 4 Sets

Calories on target and 15 min Cardio done

Pic of MFP tracking. All good so far. Week 3 starting tomorrow