warren1987
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So, it's come to that time of year where I try to strip away the fat that I've gained after 6-9months of bulking. I've taken a different approach to last year where I went T-Total on carbs and have opted to keep carbs low on non-training days and then marginally increase them on training days to get me through my workouts. I've had a lot of help from Team Anabolic Designs and am optimistic that I'll get the results I deserve this year. I have a few goals:
- Drop to single digit bodyfat readings
- Increase Vascularity
- Have a visible and defined abdominal area
- Enjoy the taste of black coffee
I have a holiday booked in July so this is the longterm goal to be in the best shape of my life for this and go from chunky to hunky in just 12 weeks! I expect to lose between 1.5-2 stone of bodyweight all of which I'm hoping will be fat
Below is my diet and training routine as well as various stacks that I'm going to be running during the competition.
DIET
1.
70g oats P=8g C=42g F=5g
2 scoops MyoFusion P=50g C=10g F=6g
1 large banana P=1g C=31g F=0g
Mineral water 350ml-500ml no calorific value
2.
175g turkey breast deli meat P=30g C=7g F=3g
10g extra light mayo P=0g C=1g F=0g
1 tortilla wrap P=4g C=35g F=3g
3.
2 scoops MyoFusion P=50g C=10g F=5g
1tbsp EVOO P=0g C=0g F=9g
350ml-500ml water no calorific value
4.
200g chicken P=47g C=3g F=4g
Mixed salad (pepper/lettuce) P=0g C=2g F=0g
50g Broccoli P=3g C=3g F=0g
1tbsp EVOO P=0g C=0g F=9g
5.
175g Chicken P=40g C=3g F=4g
60g Brown Rice P=4g C=42g F=2g
Mixed Peppers P=0g C=1g F=0g
1 tbsp EVOO P=0g C=0g F=9g
-WORKOUT NUTRITION-
0.5 scoops Size On Max Performance (DURING) P=3g C=20g F=0g 92kcals
1.5 scoops IntraPro (IMMEDIATELY POST WORKOUT) P=37g C=7g F=5g 196kcals
6. POST WORKOUT MEAL (60-90minutes after I train)
250g Extra Lean Mince Beef P=52g C=0g F=10g
1 medium white potato P=3g C=36g F=0g
50g Broccoli P=3g C=3g F=0g
7. PRE BED MEAL
2 scoops MyoFusion P=50g C=10g F=5g
1tbsp EVOO P=0g C=0g F=9g
Mineral Water 350ml-500ml no calorific value
Totals: P=385g/1540kcal C=266g/1064kcal F=88g/792kcal 3396 calories total.
-On non training days I propose to drop 20g oats from my first meal saving 10g carbs. Drop the white potato in my post workout meal saving 36g carbs and drop the brown rice from meal 5 saving 42g carbs. This will give me 151g carbs on non-training days cutting calories by 352 on non training days.
STACKS
I'll be running a variety of Anabolic Designs products stacked together to get some amazing results. They are as follows:
Week 1-4: BULLK/TAURO TEST
Week 5-12 TAURO TEST/SHREDABULL
The idea is to gain muscle whilst dropping bodyfat, an idea that is generally ridiculed amongst the bodybuilding fraternity. I'm going to attempt to defy logic by actually gaining muscle whilst dieting by running the PRO-TEST stack for the first 4 weeks and then dramtically changing my body composition with the TRANSFORM STACK. Watch this space for results!
TRAINING
I'll be continually changing my training to keep my body guessing, and using a form of periodisation, I'll train a 4 day split like this:
W1- Chest/Calves/Abs
W2- Legs/Biceps
W3- Shoulders/Forearms/Abs
W4- Back/Triceps
I'll use varying rep ranges and will change these every 4 weeks as I have been doing. Rep ranges will change as following:
Week 1-4: 8-12 reps
Week 5-8: 6-8 reps
Week 9-12: 12-16reps
Training will be a mixture of compound and isolation but during the latter weeks of the challenge and during the evry high rep ranges I will look to use more isolation exercises to really bring definition to the areas I'm targeting.
CARDIO
Noooooo, not cardio!!! A necessary evil unfortunately and one I'm determined to enjoy. As the days are getting brighter my plan is to perform 3-4 30minute SSCV sessions per week. I'll do this by going outdoors for a gentle jog, no faster than 5mph. I'll consume 1 cup of black coffee (yuck!) and do fasted cardio between 5.30am and 6.00am. This will fit in nicely with the first meal of the day. From week 5 onwards I will consume 1 cup of balck coffee and 1 Shredabull capsule.
I think I've covered everything there, it's the second time I've typed this as my computer crashed when I was loading the starting pics the first time round! I'll endeavour to update daily whats going on with my training and diet and am weirdly looking forward to the start of my 12 week transformation. Without further a do, the starting pics...
DRUM ROLL PLEASE.....
http://img822.imageshack.us/i/1000791.jpg/
http://img684.imageshack.us/i/1000793o.jpg/
Starting Weight: 196lbs
Starting Bodyfat %: 17%
- Drop to single digit bodyfat readings
- Increase Vascularity
- Have a visible and defined abdominal area
- Enjoy the taste of black coffee
I have a holiday booked in July so this is the longterm goal to be in the best shape of my life for this and go from chunky to hunky in just 12 weeks! I expect to lose between 1.5-2 stone of bodyweight all of which I'm hoping will be fat
Below is my diet and training routine as well as various stacks that I'm going to be running during the competition.
DIET
1.
70g oats P=8g C=42g F=5g
2 scoops MyoFusion P=50g C=10g F=6g
1 large banana P=1g C=31g F=0g
Mineral water 350ml-500ml no calorific value
2.
175g turkey breast deli meat P=30g C=7g F=3g
10g extra light mayo P=0g C=1g F=0g
1 tortilla wrap P=4g C=35g F=3g
3.
2 scoops MyoFusion P=50g C=10g F=5g
1tbsp EVOO P=0g C=0g F=9g
350ml-500ml water no calorific value
4.
200g chicken P=47g C=3g F=4g
Mixed salad (pepper/lettuce) P=0g C=2g F=0g
50g Broccoli P=3g C=3g F=0g
1tbsp EVOO P=0g C=0g F=9g
5.
175g Chicken P=40g C=3g F=4g
60g Brown Rice P=4g C=42g F=2g
Mixed Peppers P=0g C=1g F=0g
1 tbsp EVOO P=0g C=0g F=9g
-WORKOUT NUTRITION-
0.5 scoops Size On Max Performance (DURING) P=3g C=20g F=0g 92kcals
1.5 scoops IntraPro (IMMEDIATELY POST WORKOUT) P=37g C=7g F=5g 196kcals
6. POST WORKOUT MEAL (60-90minutes after I train)
250g Extra Lean Mince Beef P=52g C=0g F=10g
1 medium white potato P=3g C=36g F=0g
50g Broccoli P=3g C=3g F=0g
7. PRE BED MEAL
2 scoops MyoFusion P=50g C=10g F=5g
1tbsp EVOO P=0g C=0g F=9g
Mineral Water 350ml-500ml no calorific value
Totals: P=385g/1540kcal C=266g/1064kcal F=88g/792kcal 3396 calories total.
-On non training days I propose to drop 20g oats from my first meal saving 10g carbs. Drop the white potato in my post workout meal saving 36g carbs and drop the brown rice from meal 5 saving 42g carbs. This will give me 151g carbs on non-training days cutting calories by 352 on non training days.
STACKS
I'll be running a variety of Anabolic Designs products stacked together to get some amazing results. They are as follows:
Week 1-4: BULLK/TAURO TEST
Week 5-12 TAURO TEST/SHREDABULL
The idea is to gain muscle whilst dropping bodyfat, an idea that is generally ridiculed amongst the bodybuilding fraternity. I'm going to attempt to defy logic by actually gaining muscle whilst dieting by running the PRO-TEST stack for the first 4 weeks and then dramtically changing my body composition with the TRANSFORM STACK. Watch this space for results!
TRAINING
I'll be continually changing my training to keep my body guessing, and using a form of periodisation, I'll train a 4 day split like this:
W1- Chest/Calves/Abs
W2- Legs/Biceps
W3- Shoulders/Forearms/Abs
W4- Back/Triceps
I'll use varying rep ranges and will change these every 4 weeks as I have been doing. Rep ranges will change as following:
Week 1-4: 8-12 reps
Week 5-8: 6-8 reps
Week 9-12: 12-16reps
Training will be a mixture of compound and isolation but during the latter weeks of the challenge and during the evry high rep ranges I will look to use more isolation exercises to really bring definition to the areas I'm targeting.
CARDIO
Noooooo, not cardio!!! A necessary evil unfortunately and one I'm determined to enjoy. As the days are getting brighter my plan is to perform 3-4 30minute SSCV sessions per week. I'll do this by going outdoors for a gentle jog, no faster than 5mph. I'll consume 1 cup of black coffee (yuck!) and do fasted cardio between 5.30am and 6.00am. This will fit in nicely with the first meal of the day. From week 5 onwards I will consume 1 cup of balck coffee and 1 Shredabull capsule.
I think I've covered everything there, it's the second time I've typed this as my computer crashed when I was loading the starting pics the first time round! I'll endeavour to update daily whats going on with my training and diet and am weirdly looking forward to the start of my 12 week transformation. Without further a do, the starting pics...
DRUM ROLL PLEASE.....
http://img822.imageshack.us/i/1000791.jpg/
http://img684.imageshack.us/i/1000793o.jpg/
Starting Weight: 196lbs
Starting Bodyfat %: 17%