bangedup
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Hey guys... first time logging on here... but here it goes
About me
:29 yrs old5'10 - 230lbsI feel I have decent size and strength, but am rather soft in the midsection.
I wear a size 36 pant(not sure of actually waist size... will take measurements at a later date)
Been training consistently since high school... but do to work/family issues i go through short periods where i am not as dedicated as i would like to be.(i have been as heavy as 350lbs before, and as light as 180)
I am coming off one of those periods now. However, i now have a new place, a job i love, a passport pass to NYSC, a small home gym, and plent of time to be in the gym 5 days a week. No more excuses.
Goals:
I am getting married on Jan 15 of 2013. By that time I would like to be leaner, have more muscle definition, and a 32 - 34 waste size. I dont really care about total weight, but i figure for me a lean, hard 200 lbs would look ideal. Maybe not the best motivation, but there it is. I want to look good on the beach.
Supplements
TitaniumXL- 2 caps in the AM, 2 caps 12 hours later
Division 1- 1 cap, 3-4 times a day
Formula-X- 2 scoops pre-workout OR 1 scoop pre-workout, 1 scoop intra-workout. On off days take 1 scoop before bed
.Erase take 1 cap, 3 times a day.
Shift- 2 caps in the AM, 1 cap in the PM(when done LR)
Xtend- 1 scoop intra-workout, 2 scoops post-workout
Leviathin Reloaded- 2 caps in the morning, later in the day(keep dose at least 5 hours before bed)
Diet
I know from the past that my body responds to a high protein/ high fat diet. So thats what I am going to be doing here. Its kind of a modified version of the anabolic diet and the old T DAWG v2.0 from Tnation.
never really counted cals before... but i try to eat clean and eat often. Can anybody recommend a good diet tracker?
Here is Thurs food log, which I will count as day one of the log
Wake up 10 am - 2 scoops xtend
1200pm gym
200pm 2 scoops extend 5 egg whites, 2 whole eggs, 2 pieces turkey sausage 1 whole grain bagel
5 pm 8 oz grilled mahi, 1 cup spinach
8pm 8oz grilled chicken, salad w/ broccoli, corn, carrot, crumbled eggs, red pepper feta cheese
11pm 6 oz ground beef, 1 slice american cheese ... cucumber, mozzarella tomato basil salad
1am 8oz piece of salmon
3am 6oz cottage cheese
I am currently drinking xtend throughout the day... really helps with recovery for me, especially since i dont get that much sleep at night. I work in a restaurant... so access to food is pretty easy. Endless supply of chicken, beef, fish and veggies. Staying away from the nachos is the tough part though
Training
So ive used two formal programs in the past that ive good success with. They both happen to come form T nation. meltdown training and Superhero Program - (Thibs "superhero Training) (cant post links, sorry)
I am leaning towards jumping on Thibs program, the second one, as it is def more enjoyable to me. I like all the mix it has of 5x5 training, super sets, drop sets, and high volume work. And it seams geared for looking good at the beach lol.
Recap
looking to go from a soft 230 to a lean hard and muscular 200. Want to look good for the wedding/beach.Supps diet and training posted aboveI will try and post daily with training and diet notes. If there is any interest i will post actual weights and actual meals. Ill also post how the supps are working in regards to fat loss, energy, recovery, strength etc.
Any thoughts, questions or comments would be greatly appreciated.
About me
:29 yrs old5'10 - 230lbsI feel I have decent size and strength, but am rather soft in the midsection.
I wear a size 36 pant(not sure of actually waist size... will take measurements at a later date)
Been training consistently since high school... but do to work/family issues i go through short periods where i am not as dedicated as i would like to be.(i have been as heavy as 350lbs before, and as light as 180)
I am coming off one of those periods now. However, i now have a new place, a job i love, a passport pass to NYSC, a small home gym, and plent of time to be in the gym 5 days a week. No more excuses.
Goals:
I am getting married on Jan 15 of 2013. By that time I would like to be leaner, have more muscle definition, and a 32 - 34 waste size. I dont really care about total weight, but i figure for me a lean, hard 200 lbs would look ideal. Maybe not the best motivation, but there it is. I want to look good on the beach.
Supplements
TitaniumXL- 2 caps in the AM, 2 caps 12 hours later
Division 1- 1 cap, 3-4 times a day
Formula-X- 2 scoops pre-workout OR 1 scoop pre-workout, 1 scoop intra-workout. On off days take 1 scoop before bed
.Erase take 1 cap, 3 times a day.
Shift- 2 caps in the AM, 1 cap in the PM(when done LR)
Xtend- 1 scoop intra-workout, 2 scoops post-workout
Leviathin Reloaded- 2 caps in the morning, later in the day(keep dose at least 5 hours before bed)
Diet
I know from the past that my body responds to a high protein/ high fat diet. So thats what I am going to be doing here. Its kind of a modified version of the anabolic diet and the old T DAWG v2.0 from Tnation.
never really counted cals before... but i try to eat clean and eat often. Can anybody recommend a good diet tracker?
Here is Thurs food log, which I will count as day one of the log
Wake up 10 am - 2 scoops xtend
1200pm gym
200pm 2 scoops extend 5 egg whites, 2 whole eggs, 2 pieces turkey sausage 1 whole grain bagel
5 pm 8 oz grilled mahi, 1 cup spinach
8pm 8oz grilled chicken, salad w/ broccoli, corn, carrot, crumbled eggs, red pepper feta cheese
11pm 6 oz ground beef, 1 slice american cheese ... cucumber, mozzarella tomato basil salad
1am 8oz piece of salmon
3am 6oz cottage cheese
I am currently drinking xtend throughout the day... really helps with recovery for me, especially since i dont get that much sleep at night. I work in a restaurant... so access to food is pretty easy. Endless supply of chicken, beef, fish and veggies. Staying away from the nachos is the tough part though
Training
So ive used two formal programs in the past that ive good success with. They both happen to come form T nation. meltdown training and Superhero Program - (Thibs "superhero Training) (cant post links, sorry)
I am leaning towards jumping on Thibs program, the second one, as it is def more enjoyable to me. I like all the mix it has of 5x5 training, super sets, drop sets, and high volume work. And it seams geared for looking good at the beach lol.
Recap
looking to go from a soft 230 to a lean hard and muscular 200. Want to look good for the wedding/beach.Supps diet and training posted aboveI will try and post daily with training and diet notes. If there is any interest i will post actual weights and actual meals. Ill also post how the supps are working in regards to fat loss, energy, recovery, strength etc.
Any thoughts, questions or comments would be greatly appreciated.
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