swaneon
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This will be my second log and I'm going to try and make it better than my last one.
http://forum.bodybuilding.com/showthread.php?t=128785731&highlight=swaneon
Overview
Goal
Cut down to 8-9%, from around 11 right now and keep mass so basically a RECOMP(guesstimate).
Current Stats: Yes they decreased since the second log but Im doing better form too haha
Height: 5' 7''
Weight: Fluctuates but right its 170 after I carbed up last night (today is 1/22/2011)
Bench: 280
Squat: 315
Deadlifts: 315
[size=+1]Supplements[/size]
Syntha 6:Strawberry
Definitely not the friendliest on keto but i bought it on the 60% sale and my carb limit is fairly high
EC stack:
Bronkaid (25mg)
Caffeine (200mg)
Scivation Xtend: Watermelon
Genomyx
H.E.A.T. Stack
DCP
Slin Sane
Kirkland It's cheap and works for me
Fish Oil
Vitamin C
Vitamin D
Calcium
Starting weight (1/21/2010): Granted I finished my last amount of higher power XS preworkout so theres definitely some bloating
170lbs
Weight progress
1/21/2010: 170 lbs
Nutrition Outline
Nutrition Outline: Day by Day
Monday/Tuesday/Thursday:
Wake up at 830AM
Lots of Water1x EC stack + 2x DCP + 1x Heat
BCAA: 10gram (15 minutes before)--1015
Workout at 1030
Finish Workout at 1140
Protein:~1145 at around 40 grams
1x EC stack + 2x DCP + 1x Heat--130
First meal/breaking Intermittent Fasting: 330 or so
usually its 6 whole eggs, 6 strips of bacon, some chicken
some cauliflower
vitamins/fish oil/ vitamin c
1x EC stack + 2x DCP + 1x Heat--630
Second meal: 800 or so
4 whole eggs/4 slices of bacon
some green fried chicken
broccoli, green peppers
vitamins/fish oil
Sleep at 1200
Wednesday
Same as top without workout
Friday:
Wake up at 830AM
Lots of Water
1x EC stack + 2x DCP + 1x Heat
1x EC stack + 2x DCP + 1x Heat 1200
Workout at 6
Slin sane 2x at 6
BCAA: 10gram (15 minutes before)
Finish at 610
Protein: 04 grams at 715
Meal/breaking Intermittent Fasting: 745 or so
anything
1x EC stack + 2x DCP + 1x Heat
Saturday:
Wake up at around 900
1x EC stack + 2x DCP + 1x Heat
Sline sane 2x at 1200
Anything meal but high carbs at 1230
Sline sane 2x at 1200
1x EC stack + 2x DCP + 1x Heat 3pm
1x EC stack + 2x DCP + 1x Heat at 6pm
2nd anything meal at 8pm
Sunday:
no meals
Workout Outline
[size=+1]Workout[/size]
I rotate between ABCD on M/T/Thurs/Friday
A: Power Deadlift , Speed Press
Power Clean: 3x3
Deadlift: 5x5
Press: 2x8
Row: 5x5
Kneeling Cable crunches: 1x12, 2x 20
Weighted Crunches (45lbs): 1x8, 2x 20
B: Power Bench, Speed Squat
Push Press 2x8
Incline Bench 5x5
Flat Bench 5x5
Dips 3x8
Front squat 2x6
Saxon Side bend 3x10
Side Bends 4x6
C: Power Squat, Speed bench
Power clean at 5x5
Squat 5x5
Bench 2x8
Dragon Flags at 5x5
Knee Raise 5x6
Reverse Crunch 3x15
D: Power Press, Speed Squat
Power clean 3x3
Press 5x5
Push Press 2x8
Deadlift 1x6
Chinup 3x8
Standing Oblique 3x20
I find that keeping a detailed log makes it easier to stay on schedule
And my average caloric intake is roughly 2100 a day
http://forum.bodybuilding.com/showthread.php?t=128785731&highlight=swaneon
Overview
First I'll give you an overview of my overall progress. Up until about 4 years ago I was very overweight (ill put up pics later today), about 235 and around 5' 5'' or so. Then during the summer I lost about 86lbs due to some bad methods but I looked gauntly for doing it so fast, lost quite a bit of muscle. I started working out, gaining about 30lbs of mass (mix of muscle and fat) and settled at around 183 or so. Then in October 2010 I decided to do my first cut (second weight loss) which I logged and it has been pretty successful. Im going to get major jaw surgery in june but Im hoping to cut before then, because I have no problems consuming enough calories through liquids haha while hitting all my macro nutrients but I won't be able to workout.
February 2009--Im both on the bottom right and the right pic--the right just had bad lighting haha and I basically looked like that until October 2009
December 2010 (late)--Some fat/loose skin on the bottom core but a lot is gone, ill try and post an updated pic tomorrow
Goal
Cut down to 8-9%, from around 11 right now and keep mass so basically a RECOMP(guesstimate).
Current Stats: Yes they decreased since the second log but Im doing better form too haha
Height: 5' 7''
Weight: Fluctuates but right its 170 after I carbed up last night (today is 1/22/2011)
Bench: 280
Squat: 315
Deadlifts: 315
[size=+1]Supplements[/size]
Syntha 6:Strawberry
Definitely not the friendliest on keto but i bought it on the 60% sale and my carb limit is fairly high
EC stack:
Bronkaid (25mg)
Caffeine (200mg)
Scivation Xtend: Watermelon
Genomyx
H.E.A.T. Stack
DCP
Slin Sane
Kirkland It's cheap and works for me
Fish Oil
Vitamin C
Vitamin D
Calcium
Starting weight (1/21/2010): Granted I finished my last amount of higher power XS preworkout so theres definitely some bloating
170lbs
Weight progress
1/21/2010: 170 lbs
Nutrition Outline
Im set on doing Intermittent Fasting for life because its a lot easier for me to maintain and its flexible enough to be able to fit into any schedule for me.
This will be my 4 month on a Cyclical Ketogenic Diet and personally I love fats and proteins so it's not hard for me to keep it.
This will be my 4 month on a Cyclical Ketogenic Diet and personally I love fats and proteins so it's not hard for me to keep it.
My weaknesses would definitely have to be pastries and bakery goods such as cookies and cupcakes. But im strict on ckd during the week. Starting after workout on friday night until saturday night I'll eat anything I want. But during the week I don't keep trackr of my macros but I do consume more fats than protein and almost zero net carbs.
Something new I started trying a last week that ill add to this is a 36 hour fasting period (very easy during college and on EC).
A few more more tidbits would be that I do not consume alcohol at all, I hate the taste of alcohol (yes I've tasted several). And I hate anything cocoa related.
Nutrition Outline: Day by Day
Monday/Tuesday/Thursday:
Wake up at 830AM
Lots of Water1x EC stack + 2x DCP + 1x Heat
BCAA: 10gram (15 minutes before)--1015
Workout at 1030
Finish Workout at 1140
Protein:~1145 at around 40 grams
1x EC stack + 2x DCP + 1x Heat--130
First meal/breaking Intermittent Fasting: 330 or so
usually its 6 whole eggs, 6 strips of bacon, some chicken
some cauliflower
vitamins/fish oil/ vitamin c
1x EC stack + 2x DCP + 1x Heat--630
Second meal: 800 or so
4 whole eggs/4 slices of bacon
some green fried chicken
broccoli, green peppers
vitamins/fish oil
Sleep at 1200
Wednesday
Same as top without workout
Friday:
Wake up at 830AM
Lots of Water
1x EC stack + 2x DCP + 1x Heat
1x EC stack + 2x DCP + 1x Heat 1200
Workout at 6
Slin sane 2x at 6
BCAA: 10gram (15 minutes before)
Finish at 610
Protein: 04 grams at 715
Meal/breaking Intermittent Fasting: 745 or so
anything
1x EC stack + 2x DCP + 1x Heat
Saturday:
Wake up at around 900
1x EC stack + 2x DCP + 1x Heat
Sline sane 2x at 1200
Anything meal but high carbs at 1230
Sline sane 2x at 1200
1x EC stack + 2x DCP + 1x Heat 3pm
1x EC stack + 2x DCP + 1x Heat at 6pm
2nd anything meal at 8pm
Sunday:
no meals
Workout Outline
This coincides with my new workout plan which is a mixture of Westside and 531 (Jim Wendler)
It's a 4 day workout plan that has emphasis on one of these four lifts:
Squat
Deadlift
Bench
Press
I keep a log on iFitness (very useful) I'll post up logs via that.
It's a 4 day workout plan that has emphasis on one of these four lifts:
Squat
Deadlift
Bench
Press
I keep a log on iFitness (very useful) I'll post up logs via that.
[size=+1]Workout[/size]
I rotate between ABCD on M/T/Thurs/Friday
A: Power Deadlift , Speed Press
Power Clean: 3x3
Deadlift: 5x5
Press: 2x8
Row: 5x5
Kneeling Cable crunches: 1x12, 2x 20
Weighted Crunches (45lbs): 1x8, 2x 20
B: Power Bench, Speed Squat
Push Press 2x8
Incline Bench 5x5
Flat Bench 5x5
Dips 3x8
Front squat 2x6
Saxon Side bend 3x10
Side Bends 4x6
C: Power Squat, Speed bench
Power clean at 5x5
Squat 5x5
Bench 2x8
Dragon Flags at 5x5
Knee Raise 5x6
Reverse Crunch 3x15
D: Power Press, Speed Squat
Power clean 3x3
Press 5x5
Push Press 2x8
Deadlift 1x6
Chinup 3x8
Standing Oblique 3x20
I find that keeping a detailed log makes it easier to stay on schedule
And my average caloric intake is roughly 2100 a day
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