MaverickZA's RD - Journey to a better life,better weights, better macro's

[MaverickZA]

History
My fitness journey started back in 2010. Weighing in at a high of 145kg - 150kg / 330lbs (Guessing as the scale limit only went to 140kg) standing at 1.74cm / 5'7 tall. Obese, unhealthy, unhappy, on the brink of a heart attack according to my GP. I needed change.... I'm from South Africa and a primary school educator if you wondered.

August 2010
- Started eating "clean" foods and salads. Endless amounts of cardio, no real lifting. Weight dropped and I was happy.

Year of 2011
- Another year of eating salads, chicken, broccoli and "clean" foods.
- Training sucked. Lots of cardio. Did weight training, but wasn't consistent at all. Would train for a couple weeks, then off for a couple, then on etc. etc. etc.
- Weight got down to about 110kg / 242 lbs

Year of 2012
- Entered a local belly off competition.
- Another year of super **** dieting, training with light weights and high reps.....rofl. The **** I believed back then was incredible.
- Finished the 3 month competition not seeing great results. I didn't really know what I was doing, but the weight dropped down to 95kg / 210 lbs
- Binged like crazy for a couple months from being way to restrictive food-wsie, and ballooned back up to 105kg /230 lbs

Year of 2013
- Started doing cross fit early in the year, also tried the paleo eating style. I failed, miserably in cross fit and the eating of caveman foods.
- Stopped doing cross fit around May of that year and started weight training again. Found a couple flexible dieters' youtube channels and started watching.
- I was in awe of how awesome these guys looked while eating what they were.
- Started reading and researching IIFYM and the flexible dieting aspects, and just knew this was for me.
- Continues training throughout 2013 and didn't really consentrate on diet or loosing weight at all. Ended the year weighing at 100kg / 225 lbs

Year of 2014
- First log.... http://forum.bodybuilding.com/showth...hp?t=159329531
- Dieted down to a low weight of 80kg / 176 lbs following Flexible dieting or IIFYM if you want. Also, training improved. Lifting heavier and and and....
- Torn my meniscus in my right knee in July, still haven't had surgery to fix it. Hopefully will get it done this year.

Start of 2015
During the December holiday of 2014 I wasn't paying attention to my diet at all. My original plan then when I hit 80kg was to start reverse dieting to try and build my metabolic rate back up. I'd eat super low calories like 1700 without loosing weight at all.
So I decided to just do a 16-20 week diet to get back to 80kg and then start reverse dieting. It happened, hence this log....

[b]The Plan]/b]
Weighed in at 80kg on Thursday the 14th of May. Took this weekend off as a diet break before I start reversing, as I won't have any refeeds while trying this reverse diet thing out...

- I ended with Macros of: Protein 180, Fat 50 and Carbs 180. This needs fixing.
- Day 1 of the log will actually only start tomorrow (Monday 18 May 2015)
- I want to see how the reverse goes and how far I'm able to build back my caloric intake without gaining too much weight.

Routine
- Was doing a Lowerbody, Push, Pull, Off routine for most of last and this year. Changing it up. Will post more details on that later.
- Train at a home style gym, so equipment is limited.
- Can't squat, cause of torn meniscus. BUT, I managed to do some light front squats today, and there's no pain, so that's good news.

Cliffs
- 330lbs down to 178lbs, not want to reverse diet as calories are too low for continued weight loss...

[MaverickZA]

pics of me at my heaviest....


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Where I am now. These were 6 days ago.

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[Gen1GT]

In! I will have to do this one day, so I'm very interested in how it works out.

Mav, that's an amazing transformation. Your skin really isn't too bad considering how much weight you've lost. Do you have any pics non-flexing?

[MaverickZA]

Thanx Gen. Yeh I will take some pics this weekend

Glad the weekend diet break / binge is over....lol. It was sooo good to just eat and not track macros. Last week Thursday the 14th I weighed 178lbs and this morning I weighed in at 184.6 lbs. Not worried, as mostly should be water weight and it will drop again during the next couple days... We got loadshedded again yesterday so couldn't update, so here is 2 days.

Day 1 of RD

17 May 2015, Sunday

182lbs

Legs A, Abs, Cardio (1 of 4)[/b]

1. Front Box Squats - No pain in knee which was good
40kg x 10, 60kg x 8, 60kg x 8, 60kg x 8, 60kg x 8

2. Leg Extensions
55kg x 12, 60kg x 12, 60kg x 12, 60kg x 12, 60kg x 12

3. Walking Lunges
15kg plate per hand, 16 steps for 4 sets

4. Single leg machine curls
15kg x 15, 15kg x 15, 15kg x 15, 20kg x 10

5. Bulgarian Split Squats
Bodyweight x 10,10,10

6. Hanging leg raises
4 x 15

7. Weighted Crunches
20kg x 10, 4 sets

8. Alt. Hand to toes
3 x 10

9. Cardio
Did a good 8km Mountain bike ride, which lasted about 45minutes

Notes
- Goal Macro's are 1,950 kcal, Carbs 205, Fat 50, Protein 170 Fiber 20-40.
- Macro's today were unkown as I didn't track.
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 84 on IF. Have been following IF last couple months when dieting. Once my calories are higher I'd probably jump of of it again.

Day 2 of RD

18 May 2015, Monday

184.6lbs

Back, Traps

1. Conventional Deadlift - Goal is 5x5
40kg x 10, 80kg x 6, 110kg x 3, 140kg x 1, 170kg x 1

180kg x 5, 180kg x 5, 180kg x 5, 180kg x 5, 180kg x 4 - Was lazy and could've hit a 5th actually.

2. Pullups
Bodyweight X 8,8,8,8

3. Incline Dumbell Row
30kg x 10, 30kg x 10, 30kg x 10, 30kg x 10

4. Face Pulls
30kg x 10, 30kg x 10, 30kg x 12, 30kg x 12

5. Dumbell Pullovers
30kg x 12, 30kg x 12, 30kg x 12, 30kg x 12

6. Barbell Shrugs
110kg x 12, 110kg x 12, 110kg x 12, 110kg x 12

Notes
- Goal Macro's are 1,950 kcal, Carbs 205, Fat 50, Protein 170 Fiber 20-40.
- Macro's today were 1,893 kcal, Carbs 204, Fat 49, Protein 168, Fiber 28 - I focus on hitting macro's rather than calories
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 85 on IF.

[MaverickZA]

Day 3 of RD

19 May 2015, Tuesday

182.8lbs

Chest, Shoulders, HIIT (2 of 4)

1. Flat BB Bench
40kg x 10, 70kg x 10, 90kg x 9, 90kg x 9, 90kg x 8, 100kg x 3

2. Chest Dips
12,5kg x 10, 12,5kg x 10, 12,5kg x 10, 12,5kg x 11

3. Pec Dec - stupid machine, stack is only 65kg
65kg x 15, +5kg x 15, +5kg x 15, +5kg x 15

4. Incline Dumbell Flies
17kg x 12, 17kg x 12, 17kg x 12, 17kg x 12

5. Decline Dumbell Bench - ****ty little bench with no counter weight to lock feet in, and first time doing these
25kg x 7, 25kg x 8, 25kg x 9

6. Single Arm Dumbell Press - Left shoulder felt off...
17kg x 10, 17kg x 10, 17kg x 10, 17kg x 10

7. Lateral Dumbell Raises
15kg x 13, 15kg x 13, 15kg x 13, 15kg x 13

8. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds

Notes
- Goal Macro's are 1,950 kcal, Carbs 205, Fat 50, Protein 170 Fiber 20-40.
- Macro's today were 1,923 kcal, Carbs 206, Fat 49, Protein 168, Fiber 25
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 86 on IF.

[MaverickZA]

Day 4 of RD

20 May 2015, Wednesday

181 lbs

Arms, Abs

1.Close Grip Bench
40kg x 10, 70kg x 10, 80kg x 7, 80kg x 7, 80kg x 9

2. E-Z Bar Curls
35kg x 10, 35kg x 10, 35kg x 10, 35kg x 10

3. Tricep Pushdowns
35kg x 10, 35kg x 10, 35kg x 12, 35kg x 12

4. Alt. Dumbell Curls
15kg x 8, 15kg x 8, 15kg x 9, 15kg x 9

5. Single Kickbacks
10kg x 10, 10kg x 10, 10kg x 10, 10kg x 10

6. Hammer Curls
20kg x 12, 20kg x 12, 20kg x 12, 20kg x 12

7. Forearm Curls
10kg x 15, 10kg x 15, 10kg x 15, 10kg x 15

8. Cable Crunch
40kg x 15, 40kg x 15, 40kg x 15, 40kg x 15

9. Ab Wheel (from knees)
4 X 15

Notes
- Goal Macro's are 1,950 kcal, Carbs 205, Fat 50, Protein 170 Fiber 20-40.
- Macro's today were 1,943 kcal, Carbs 206, Fat 49, Protein 170, Fiber 37
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 87 on IF.

[Gen1GT]

Is 1900 cal still a deficit for you?

[Sam4Bama]

Great progress, its really impressive!
I'm really interested in seeing how much more weight you drop and how high your calories get during your reverse diet. I'm about ten pounds away from ending a long ass cut and starting to reverse diet myself.

[MaverickZA]

@ Gen, I'm really not too sure tbh. I have no idea what my true maintenance is at the moment, after being in a deficit for so long...

Thanx Sam4Bama, Yeh I'm also pretty interested to see how it goes. Good luck on your reverse, I'll be sure to check it out when you start.

Day 5 of RD

21 May 2015, Thursday

180.2 lbs

Legs B, HIIT (3 of 4)

1. Front Box Squats - Still no pain in knee which is good
40kg x 10, 60kg x 8, 60kg x 8, 60kg x 8, 60kg x 10

2. Leg Extensions
55kg x 12, 60kg x 12, 60kg x 12, 60kg x 12, 60kg x 8 -Cable snapped on last set... FMlittle gym

3. Walking Lunges
15kg plate per hand, 16 steps for 4 sets

4. Stiff Leg deadlift
90kg x 10, 90kg x 10, 90kg x 10, 90kg x 10

5. Calve Raises - First time in almost a year I had a barbell on my traps. Fuk it hurt sooo bad....lol
100kg x 12, 100kg x 15, 100kg x 15

6. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds

Notes
- Goal Macro's are 1,950 kcal, Carbs 205, Fat 50, Protein 170 Fiber 20-40.
- Macro's today were 1,950 kcal, Carbs 204, Fat 50, Protein 169, Fiber 42
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 88 on IF.

[Gen1GT]

Can you provide a quick lesson on the reverse diet? I think it's a Layne Norton thing, right?

[MaverickZA]

@ Gen, yeh that's who I first heard about it from. Check out his youtube vlogs, they are super informative.

Basically, when you've been dieting for so long and calories get low, you reverse slowly for quite a length of time to slowly build back your metabolic capacity. I know lots of bodybuilders reckon that they jump back to maintenance calories as soon as 4 weeks after their competition. But thing is, they know what their maintenance levels are, I don't.

That's why I'm trying it this way. Slowly but sure increases each week. I know a girl here in South Africa, who used to eat like 1000cals a day, and was struggling to loose weight. She's reversed up over the last 6 months, now sitting at like 140p. 100f and 400c....fuark! Wish I could eat that much after a while without gaining too much fat back.

Day 6 of RD

22 May 2015, Friday

180.2 lbs

Full Upper, HIIT (4 of 4)

1. Incline BB Bench
40kg x 10, 70kg x 8, 80kg x 7, 80kg x 7, 80kg x 7

2. Incline Dumbell Bench
35kg x 8, 35kg x 8, 35kg x 8, 35kg x 8

3. Bentover Dumbell Rows
60kg x 10, 60kg x 10, 60kg x 10, 60kg x 10

4. Barbell rows
90kg x 11, 90kg x 11, 90kg x 11, 90kg x 11

5. OHP
40kg x 5, 60kg x 3, 60kg x 3, 60kg x 3, 60kg x 3, 60kg x 4

6. Overhead Tricep extension
30kg x 12, 30kg x 12, 30kg x 12, 30kg x 12

7. Seated Conc. Curls
13kg x 10, 13kg x 10, 13kg x 10, 13kg x 10

8. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds

Notes
- Goal Macro's are 1,950 kcal, Carbs 205, Fat 50, Protein 170 Fiber 20-40.
- Macro's today were 1,947 kcal, Carbs 208, Fat 48, Protein 172, Fiber 32
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 89 on IF.

Some eats this week...
Made some protein cookies, think the entire batch of 12 was only like 250 cals


Dem timtams, expensive as fukk in South Africa


Brownie with PB and caramel syrup


Had a big chicken salad one lunch with some caramel biscuits


This was a big 1.3kg dinner....volume food


And had some waffles tonight


ran out of macros for syrup, so made a little protein frosting with a tad too much water....lol

[MaverickZA]

Day 7 of RD

23 May 2015, Saturday

177.2 lbs - Lower than before my 4 day diet break / binge last week Thursday...lol

Off day from training

Had a nice relaxing day.

Ate about 2000calories then ate with the family... Didn't hold back or try to track anything. Just enjoyed it. Lots of meat, and then some nice puddings too. No pics unfortunately

Prob ended up at about 5000-6000 calories for the day

[MaverickZA]

Day 8 of RD

24 May 2015, Sunday

Legs A, Abs, Cardio (1 of 4)

1. Front Box Squats - No pain in knee which was good
40kg x 10, 60kg x 10, 60kg x 10, 60kg x 10, 60kg x 10

2. Leg Extensions - Free weight ****ty little machine
60kg x 13, 70kg x 13, 80kg x 13, 80kg x 15, 80kg x 15

3. Walking Lunges
15kg plate per hand, 16 steps for 4 sets

4. Single leg curls - same ****ty little machine
15kg x 12, 20kg x 10, 25kg x 10, 25kg x 10

5. Bulgarian Split Squats
Bodyweight x 10,10,10

6. Hanging leg raises
4 x 15

7. Weighted Crunches
20kg x 10, 4 sets

8. Alt. Hand to toes
3 x 10

9. Cardio
Did a good 8-10km Mountain bike ride, which lasted about 1hour

Notes
- Increased Carbs by 10g and fat by 2g.
- Goal Macro's are 2,008 kcal, Carbs 215, Fat 52, Protein 170 Fiber 20-40.
- Macro's today were 2,009 kcal, Carbs 164, Fat 42, Protein 138, Fiber 32 - After training and bike ride, went to my mates house for his daughter's 6th birthday party.... Had 2 beers and a glass of wine with our food, so through the macro's off for the day. Also just eyeballed and guestimated it into mfp.
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 91 on IF.

[Gen1GT]

Day 7 of RD

23 May 2015, Saturday

177.2 lbs - Lower than before my 4 day diet break / binge last week Thursday...lol

Off day from training

Had a nice relaxing day.

Ate about 2000calories then ate with the family... Didn't hold back or try to track anything. Just enjoyed it. Lots of meat, and then some nice puddings too. No pics unfortunately

Prob ended up at about 5000-6000 calories for the day

Crazy how it works out like that? LOL

So you're still losing a little bit at around 2000 calories?

[MaverickZA]

@Gen, yeh it is pretty awesome...lol. I think it will drop quite a bit more even while slowly adding calories back in. My only problem thus far was these last 2 weekends. It's like 2 steps forward and 1 back every time.

I need to get it under control again.

Day 9 of RD

25 May 2015, Monday

Back, Traps

1. Conventional Deadlift - Goal is 5x5
40kg x 10, 80kg x 6, 110kg x 3, 140kg x 1, 170kg x 1

180kg x 5, 180kg x 5, 180kg x 5, 180kg x 5, 180kg x 5 - Felt like I could've tried to AMRAP the last set. Will do that next Monday then.

2. Pullups
Bodyweight X 8,8,8,8

3. Incline Dumbell Row
30kg x 10, 30kg x 10, 30kg x 10, 30kg x 12

4. Face Pulls
30kg x 12, 30kg x 12, 30kg x 12, 30kg x 12

5. Dumbell Pullovers
30kg x 12, 30kg x 12, 30kg x 12, 30kg x 12

6. Barbell Shrugs
110kg x 12, 110kg x 15, 110kg x 15, 110kg x 15

Notes
- Goal Macro's are 2,008 kcal, Carbs 215, Fat 52, Protein 170 Fiber 20-40.
- Macro's today were 1,979 kcal, Carbs 214, Fat 51, Protein 171, Fiber 49
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 92 on IF.

[Sam4Bama]

[QUOTE=MaverickZA;1365604121]@Gen, yeh it is pretty awesome...lol. I think it will drop quite a bit more even while slowly adding calories back in. My only problem thus far was these last 2 weekends. It's like 2 steps forward and 1 back every time.

I need to get it under control again.

This is one of my biggest concerns if I ever complete my cut, lmao.

Good luck on getting the control back!

[Gen1GT]

Yeah, I'm worried about my first bulk, or even trying something like reverse dieting. I'm worried it'll be hard to stop myself from overeating, or eating food that's not nutritionally complete.

[MaverickZA]

@Sam and @Gen, yeh it is bad. But I think I'm getting it under control again. With the little increases this last 2 days, I already feel a little better in the evenings. Just starting to feel more full than normal. So this weekend should be ok hopefully for a change...lol

I'm afraid of bulking though, cuase I've spent so many years loosing weight, I don't wanna ruin it again in a matter of a couple of months and loose control. Slow and steady does it I suppose.

Day 10 of RD

26 May 2015, Tuesday

Chest, Shoulders, HIIT (2 of 4)

1. Flat BB Bench
40kg x 10, 70kg x 10, 90kg x 9, 90kg x 9, 90kg x 8, 90kg x 7

2. Chest Dips
12,5kg x 10, 12,5kg x 10, 12,5kg x 10, 12,5kg x 11

3. Pec Dec - stupid machine, stack is only 65kg
65kg x 15, +5kg x 15, +5kg x 15, +5kg x 15

4. Incline Dumbell Flies
20kg x 8, 20kg x 8, 20kg x 10, 20kg x 10

5. Decline Dumbell Bench - dropping weight to focus on form for these.... still feels weird
20kg x 12, 20kg x 12, 20kg x 14

6. Single Arm Dumbell Press - Left shoulder felt off still
20kg x 8, 20kg x 8, 20kg x 8, 20kg x 8

7. Lateral Dumbell Raises
15kg x 13, 15kg x 13, 15kg x 13, 15kg x 13

8. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds

Notes
- Goal Macro's are 2,008 kcal, Carbs 215, Fat 52, Protein 170 Fiber 20-40.
- Macro's today were 2,005 kcal, Carbs 213, Fat 52, Protein 171, Fiber 31
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 93 on IF.

[Sam4Bama]

I'm afraid of bulking as well. I'm in the same boat with spending a ton of time trying to lose weight and I know lmao with the way I can eat I could easily gain it all back and have to go back to cutting again. Which is why I think once I finish my reverse diet I'm going to try and eat around maintenance for a few months just to take a break from worrying about the scale. I'm sure once I start bulking and see the scale increase I'm going to freak out.
Good luck this weekend!

[MaverickZA]

Yeh Sam, I'm doing the same. Just seeing how far I can take this reverse first before I make any decisions

Day 11 of RD

27 May 2015, Wednesday

Arms, Abs

1.Close Grip Bench
40kg x 10, 70kg x 10, 80kg x 8, 80kg x 8, 80kg x 9

2. E-Z Bar Curls
35kg x 10, 35kg x 10, 35kg x 10, 35kg x 12

3. Tricep Pushdowns
35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12

4. Alt. Dumbell Curls
15kg x 9, 15kg x 9, 15kg x 9, 15kg x 10

5. Single Kickbacks
10kg x 10, 10kg x 12, 10kg x 12, 10kg x 12

6. Hammer Curls - Dropped weight as I started swinging at the end reps of the 20kg sets
17kg x 10, 17kg x 10, 17kg x 10, 17kg x 10

7. Forearm Curls Superset with Reverse Curls
15kg x 10 and 10....3 Sets

8. Cable Crunch
40kg x 15, 40kg x 15, 40kg x 15, 40kg x 15

9. Ab Wheel (from knees)
4 X 15

Notes
- Goal Macro's are 2,008 kcal, Carbs 215, Fat 52, Protein 170 Fiber 20-40.
- Macro's today were 1,987 kcal, Carbs 217, Fat 50, Protein 169, Fiber 22
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 94 on IF.

[MaverickZA]

Day 12 of RD

28 May 2015, Thursday

Legs B, HIIT (3 of 4)

1. Front Box Squats - Still no pain in knee which is good
40kg x 10, 60kg x 10, 60kg x 10, 60kg x 10, 60kg x 10

2. Leg Extensions - Free weight ****ty little machine
80kg x 13, 80kg x 13, 80kg x 13, 80kg x 13

3. Walking Lunges
15kg plate per hand, 16 steps for 4 sets

4. Stiff Leg deadlift
100kg x 9, 100kg x 9, 100kg x 9, 100kg x 9

5. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds

Notes
- Goal Macro's are 2,008 kcal, Carbs 215, Fat 52, Protein 170 Fiber 20-40.
- Macro's today were 2,008 kcal, Carbs 203, Fat 42, Protein 178, Fiber 24 - Sacrificed some carbs and fat for a double whiskey on the rocks
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 95 on IF.

[Sparta11]

Hell of a transformation dude. Huge props to you, you should be proud.

[jshpark]

Woah. found your new log. BEAST! you are lean mate It's crazy, we are almost the same weight now WTF. Deadlifts still strong as hell and still consistent with nutrition. Don't be afraid of some higher calorie days man. You are ways and away from your before pics. No worries. How the hell are those cookies only 250 kcal. mind blown

[MaverickZA]

Thanx Sparta, yeh I am bud. But nowhere near done yet

@John, haha welcome to the new one bud. Yeh think I have to start increasing it soon again. Dude, search for #kimhoeltjie on instagram. She makes super low cal foods. I'll post the recipe later.

Took some progress pics today, but my internet is slow as fukk at the moment and I don't have the time to wait for it to upload. It's 21:30 now and I have to be up at 04:00 to travel away for a sports day. Will post them either tomorrow or Sunday. Lemme know if you come right with that recipe John, otherwise I'd post it here.

Day 13 of RD

29 May 2015, Friday

Full Upper, HIIT (4 of 4)

1. Incline BB Bench
40kg x 10, 70kg x 8, 80kg x 8, 80kg x 8, 80kg x 8

2. Incline Dumbell Bench
35kg x 8, 35kg x 8, 35kg x 8, 35kg x 8

3. Bentover Dumbell Rows
60kg x 11, 60kg x 11, 60kg x 11, 60kg x 11

4. Barbell rows -need to increase weights
90kg x 12, 90kg x 12, 90kg x 12, 90kg x 12

5. OHP - check my insta for the set of 5 reps. insta = plagrange
40kg x 5, 60kg x 3, 60kg x 3, 60kg x 3, 60kg x 3, 60kg x 5

6. Overhead Tricep extension - need to increase weights.
30kg x 12, 30kg x 12, 30kg x 12, 30kg x 12

7. Seated Conc. Curls
13kg x 10, 13kg x 10, 13kg x 10, 13kg x 10

8. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds

* Whenever I get to 4 sets of 12, I increase weights and start back at about 7-8 reps. Until I can reach 12 again, then icrease again etc....

Notes
- Goal Macro's are 2,008 kcal, Carbs 215, Fat 52, Protein 170 Fiber 20-40.
- Macro's today were 1,987 kcal, Carbs 209, Fat 51, Protein 171, Fiber 26
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 96 on IF.

[MaverickZA]

Had a super good weekend. Spent some quality time with friends and loved ones. Also took yesterday (Sunday) off from gym. I did track macro's however. Only Saturday was another non tracking day.

Day 16 of RD

1 June 2015, Monday

Back, Traps

1. Conventional Deadlift - Goal is 5x5
40kg x 10, 80kg x 6, 110kg x 3, 140kg x 1, 170kg x 1

180kg x 5, 180kg x 5, 180kg x 5, 180kg x 5, 180kg x 7 - AMRAP set

2. Pullups
Bodyweight X 8,8,8,8

3. Incline Dumbell Row
30kg x 12, 30kg x 12, 30kg x 12, 30kg x 12

4. Face Pulls
35kg x 10, 35kg x 10, 35kg x 10, 35kg x 10

5. Dumbell Pullovers
30kg x 15, 30kg x 15, 30kg x 15, 30kg x 15

6. Barbell Shrugs
110kg x 15, 110kg x 15, 110kg x 15, 110kg x 15

Notes
Increased carbs by 15g and Fats by 2g Sunday.
- Goal Macro's are 2,083 kcal, Carbs 230, Fat 54, Protein 170 Fiber 20-40.
- Macro's today were 2,083 kcal, Carbs 231, Fat 53, Protein 170, Fiber 38
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 99 on IF.

[MaverickZA]

I'm on purposely not entering weight everyday on this log anymore. I do however still log it daily on my PC excel sheer and in my phone app.

Weight fluctuates tremendously because I'm not really consistent with macros 7 days a week. I have a couple of free days.

Anywhoo, this morning it was at 179.8 lbs. Since I've started this reverse, my average per week was 180 lbs. It's still there and I'm enjoying food these days. So it's all good.

Day 17 of RD

2 June 2015, Tuesday

Chest, Shoulders, HIIT (1 of 4)

1. Flat BB Bench
40kg x 10, 70kg x 10, 90kg x 9, 90kg x 9, 90kg x 9, 90kg x 6

2. Chest Dips
12,5kg x 11, 12,5kg x 11, 12,5kg x 11, 12,5kg x 11

3. Pec Dec - stupid machine, stack is only 65kg, had the pulleys tightened so It feels much better now.
65kg x 15, 65kg x 15, 65kg x 15, 65kg x 15

4. Incline Dumbell Flies
20kg x 9, 20kg x 10, 20kg x 10, 20kg x 10

5. Decline Dumbell Bench
20kg x 15, 20kg x 15, 20kg x 15

6. Single Arm Dumbell Press - Left shoulder still feeling only like 80%
20kg x 8, 20kg x 8, 20kg x 8, 20kg x 10

7. Lateral Dumbell Raises
15kg x 13, 15kg x 13, 15kg x 14, 15kg x 14

8. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds


Notes
- Goal Macro's are 2,083 kcal, Carbs 230, Fat 54, Protein 170 Fiber 20-40.

Finished training and then had dinner with the family. Didn't track but guessing it was somewhere around 4000cal total for the day.

- Supps: 5g creatine, Multivitamin and Omega 3
- Day 100 on IF.

I'd prob jump off of IF soon too. I feel like my calories are starting to get back to a place where I can work in a breakfast again without feeling hungry later in the day.

[MaverickZA]

Day 18 of RD

3 June 2015, Wednesday

Arms, Abs, HIIT(2 of 4)

1.Close Grip Bench
40kg x 10, 70kg x 10, 80kg x 9, 80kg x 9, 80kg x 9

2. E-Z Bar Curls
35kg x 10, 35kg x 11, 35kg x 12, 35kg x 12

3. Tricep Pushdowns
35kg x 12, 35kg x 12, 35kg x 15, 35kg x 15

4. Alt. Dumbell Curls
15kg x 9, 15kg x 9, 15kg x 10, 15kg x 11

5. Single Kickbacks
10kg x 12, 10kg x 12, 10kg x 12, 10kg x 12

6. Hammer Curls
18kg x 10, 18kg x 10, 18kg x 10, 18kg x 10

7. Forearm Curls Superset with Reverse Curls
15kg x 10 and 10....2 Sets, 3rd set of 12 and 12

8. Cable Crunch
40kg x 15, 40kg x 15, 40kg x 15, 40kg x 15

9. Ab Wheel (from knees)
4 X 15

10. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds


Notes
- Goal Macro's are 2,083 kcal, Carbs 230, Fat 54, Protein 170 Fiber 20-40.
- Macro's today were 2,058 kcal, Carbs 230, Fat 52, Protein 166, Fiber 42
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 101 on IF.

[MaverickZA]

**** internet here prevented me some daily updates. Training still going good and as planned

Day 19 of RD

4 June 2015, Thursday

Legs B, HIIT (3 of 4)

1. Front Box Squats - Still no pain in knee which is good
40kg x 10, 60kg x 10, 60kg x 10, 60kg x 12, 60kg x 12

2. Leg Extensions - Free weight ****ty little machine
80kg x 13, 80kg x 13, 80kg x 15, 80kg x 15

3. Walking Lunges
15kg plate per hand, 16 steps for 4 sets

4. Stiff Leg deadlift
100kg x 9, 100kg x 10, 100kg x 10, 100kg x 10

5. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds

Day 20 of RD

5 June 2015, Friday

Full Upper, HIIT (4 of 4)

1. Incline BB Bench
40kg x 10, 70kg x 8, 80kg x 8, 80kg x 8, 80kg x 9

2. Incline Dumbell Bench
35kg x 8, 35kg x 9, 35kg x 9, 35kg x 10

3. Bentover Dumbell Rows
60kg x 12, 60kg x 12, 60kg x 12, 60kg x 12

4. Barbell rows -need to increase weights
90kg x 12, 90kg x 12, 90kg x 12, 90kg x 13

5. OHP
40kg x 5, 60kg x 4, 60kg x 4, 60kg x 4, 60kg x 5, 60kg x 5

6. Overhead Tricep extension - need to increase weights.
35kg x 8, 35kg x 10, 35kg x 10, 35kg x 10

7. Seated Conc. Curls
13kg x 10, 13kg x 10, 13kg x 10, 13kg x 10

8. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds

Day 21 of RD

6 June, Saturday

Off

-had an epic weekend, life wise

Day 22 of RD

7 June 2015, Sunday

Legs A, Abs, Cardio (1 of 4)

1. Front Box Squats - No pain in knee which was good
40kg x 10, 60kg x 10, 60kg x 10, 60kg x 10, 60kg x 10, 60kg x 12

2. Leg Extensions - Free weight ****ty little machine
80kg x 15, 80kg x 15, 80kg x 15, 80kg x 15

3. Walking Lunges
15kg plate per hand, 16 steps for 4 sets

4. Single leg curls - same ****ty little machine
25kg x 10, 25kg x 10, 25kg x 10, 25kg x 10

5. Bulgarian Split Squats
Bodyweight x 10,10,10

6. Hanging leg raises
4 x 15

7. Weighted Crunches
20kg x 10, 4 sets

8. Alt. Hand to toes
3 x 10

9. Cardio Hiit
Rope swing, 30 seconds full on, 30 seconds rest : 10 rounds

Notes
_dropped 10g protein, upped carbs to 260 and fat to 60

- Goal Macro's are 2,220 kcal, Carbs 260, Fat 60, Protein 160 Fiber 20-40.
- Macro's today were 2,209 kcal, Carbs 260, Fat 59, Protein 160, Fiber 44
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 105 on IF.


My damn stupid slow internet is preventing me from uploading pics and stuff. Just making this post takes about 20minutes to go through. Uploading a picture will take forever and usually just fails.

[MaverickZA]

Day 23 of RD

8 June 2015, Monday

Back, Traps

1. Conventional Deadlift - Goal is 5x5
40kg x 10, 80kg x 6, 110kg x 3, 140kg x 1, 170kg x 1

180kg x 5, 180kg x 5, 180kg x 5, 180kg x 5, 180kg x 8 - AMRAP set

2. Pullups
Bodyweight X 8,8,8,8

3. Incline Dumbell Row
30kg x 12, 30kg x 12, 30kg x 12, 30kg x 12

4. Face Pulls
35kg x 10, 35kg x 10, 35kg x 10, 35kg x 10

5. Dumbell Pullovers
35kg x 10, 35kg x 10, 35kg x 10, 35kg x 10

6. Barbell Shrugs
120kg x 12, 120kg x 12, 120kg x 12, 120kg x 12

Notes
- Goal Macro's are 2,220 kcal, Carbs 260, Fat 60, Protein 160 Fiber 20-40.
- Macro's today were 2,183 kcal, Carbs 260, Fat 59, Protein 160, Fiber 38
- Supps: 5g creatine, Multivitamin and Omega 3
- Day 106 on IF.

[MaverickZA]

Here's the latest pics I took that I've never got round to upload. These were from like just over a week back.

Relaxed


Left was already about 2 weeks into RD and after quite a couple of yolo days...lol






FOOD

Had a chicken the other day, pulled the skin off though with some Nando's sauce


Dunno if other people in the world does this, but it's a common thing to do when we have a braai (BBQ).
Sandwhiches with cheese, tomato and onion and then grill them over the flames



This was tonights dinner. Pulled chicken in prego sauce in some buns with a salad