Reconstructing DaZilla "PAL Transformation"

dazilla

dazilla

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TIME TO RUMBLE

****START DATE**** 8/27/07

I would Like to thank the people @ PAL for this opportunity.

Beginning Information: 08/27/07

Current Stats

Age:27
Sex:Male

Height: 5' 6"
Current Weight: 198.00
Body Type: Endo
Transformation Goals: To lower my body fat as much as possible and really tighten up my upper body.

CUT DIET

Meal 1
9 egg whites
1 whole egg
3 oz grilled chicken
1.5 cup steamed spinach
4 tsp peanut butter or 12 almonds
6.5 oz PEELED ruby red grapefruit – splenda packets can be used to sweeten if desired
49g protein, 30g carbohydrates, 15g fat


Meal 2
2.25 scoops SUBSTANCE Protein Powder
2 tbsp peanut butter
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 15g carbohydrates, 15g fat


Meal 3
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
2 tbsp peanut butter or 18 almonds
49g protein, 15g carbohydrates, 15g fat

Meals 4-6 are same as 1-3

****Every 18th Meal is carb up meal****
1. 1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates

2. ¾ cup oatmeal (measured dry then add water and microwave) = 45g carbohydrates
2 tbsp raisins = 15g carbohydrates
¾ tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds or 1 tbsp Smart Balance Light butter spread - used in oatmeal = 15g fat

3. 8 oz sweet potato = 60g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening


2500 Calories
Carbs Pro Fat Cals
Meal 1 30 49 15 451
Meal 2 15 49 15 391
Meal 3 15 49 15 391
Meal 4 15 49 15 391
Meal 5 15 49 15 391
Meal 6 30 49 15 451

Supplements

*Incarnate
2x Daily (6 total) 60 min pre-workout

60 min after workout

*Leviathan 2x Daily (4 pills total) Upon Waking

After Meal 3
Scivation Xtend 4 servings 4 Scoops Xtend in water and sip during your workout.

VasoXplode 1 serving Take 1 serving mixed with 2 scoops Xtend 15 minutes pre-workout

Multi- Vitamin 2x Daily Meal 1 and Meal 6
CLA (Bulk) 3x Daily (6 pills total) Meals 2, 4, 6
Sesamin 3x Daily (6 pills total) Meals 1, 3, 5
Fish Oil 3x Daily (6 pills total) Meals 1,3,5
 
EasyEJL

EasyEJL

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I really want to try the cut diet at some point. seems like a bunch of effort, but it works too
 
dazilla

dazilla

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Today's Workout

Chest

Incline BP 5 sets

1) 115*8
2,3) 135*8 for 2 sets
4,5) 145*8 for 2 set

Flat BP 5 set

1) 135*8
2,3,4) 155*8
5) 165*7

Peak Deck 5 sets
1) 125*8
2,3) 130*8
4,5) 140*8

Push UP til Failure
V-UP 3 set until failure
Leg Raises 3 set until Failure

30 min Cardio
 
dazilla

dazilla

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First Day Review

I always love Leviathan it's been about 3 or so months since i last taken it

*holding my bottle of Leviathan* I MISS U

- I love the sense of well being, focus, energy with out crash.

- Incarnate- it takes sometime for me to really feel a difference

*** the combo of VasoXplode and Incarnate: I had the tingles for couple hours*** no biggie kinda liked it


The Cut Diet: I was on it for about 3 weeks and took a week off

- The one thing i dont like is when I start the CDiet i feel really bloated because its alot of green veggies.. but it normally passes after the first week.. I mean really passes

STILL WAITING ON MY COUSIN TO EMAIL ME MY PICS BECAUSE MY CAMERA IS BROKE >>>
 
Rodja

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I personally could never do the "Cut Diet," but I have no doubt that it works. Good luck, DZ.
 
dazilla

dazilla

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Leg DAY 8/28/07 :run:

Squats 5sets
135*8 185*8
155*8 185*7
175*8

St8 Leg Deadlifts 5sets

115*8
135*8 for 2 sets
155*8 for 2 sets

Leg Curls 3 sets
70*8 75*8
70*8

Standing BB Lunges 5sets
50*8 for 2 sets
60*8 for 3 sets

Leg Ext 3sets
115*8 125*8
120*8

Donkey Calf Raises 4sets

135*8 for 2sets
195*8 for 2sets

REVIEW: I'm loving the combo so far, I knew I would
I did increase in every area from last week


PICS WILL BE UP TONIGHT
 
dazilla

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NOT PROUD OF THE PICS BUT ITS JUST THE BEGINING.

back pics.. will upload shortly... have to do some extra work tonight
 
john123131

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Bro I cant wait to see how this log goes for you, good luck....show em how its done
 
dazilla

dazilla

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I will show em

I like playing the background... So when i surface its OVER ...

Wednesday I took as an off day ... normally I'm off on Thursday..

8/30/07 Back

HS High Rows 5sets

135*8
185*8
225*8 for 3 sets

Close Grip Low Row 5sets

140*8
150*8
160*8
165*8 for 2 sets

Wide Grip Pulldowns
120*8
130*8 for 2 sets

DB Pullovers
45*8
50*8 for 2 sets

DB Shrugs *normally barbell but the machine was hogged*
70*8 for 2
80*8 for 3


REVIEW: I feel great and already seeing the difference.. I think i got a good combo going on .. WITH PAL and CUT DIET
*** the cut diet is kinda hard but i will make it because i want to win and continue my journey***
 
jason2459

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Great log man. Good luck with the cut and contest. Don't ever be ashamed of the pictures and of who you are. You look like you've already been loosing some weight.
 
dazilla

dazilla

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I really would not call it ashamed but I'm not where i want to be .. .ITS A LONG BATTLE WITH WEIGHT... before i started working out I was 235 and bf of close to 40..
 
john123131

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congrats Daz, i think this stack will help you get closer to that goal. If you need anything let me know.
 
dazilla

dazilla

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8/31/07

ARMS

Standing DB Curls 5 Sets
35*8
40*8 for 4 sets

Single Arm DB P-Curls 5 sets
30*8
35*8 for 3 sets
40*8

C-Curls 3 sets
30*8 for 2 sets
35*8

Close Grip BP 5 sets
135*8 for 3 sets
155*8 for 2 sets

V-Bar Pressdown 5 sets
50*8 72*8
57*8 80*8
65*8

Overhead Tri Ext 3 sets
15*8
20*8 for 2 sets
 
dazilla

dazilla

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9/1/07 Shoulders

DB Shoulder Press 5 Sets
35*8
40*8
45*8 for 2 sets
50*8

Seated Front DB Raises
20*8
25*8 for 3 sets
30*8

Standing Side Lat Raises
20*8
25*8 for 3 sets
30*8

Rear Delt Machine
100*8
130*8 for 3 sets
135*8

SM Standing Calf Raises
135*10
155*10
175*10
185*10 for 2 sets

GREAT WORKOUT... I felt like i could eat anything
 
dazilla

dazilla

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Well GOOD NEWS.. Down 2.5 lbs

*** Starting to see a difference***

Chest

Incline BP 5 sets

1) 135*6
2) 145*6
3)155*6
4)165*6
5)175*6



Flat BP 5 set
155*6
165*6
175*6
185*6
195*6


Peak Deck 5 sets
1)120*6
130*6 for 4 sets

Push UP til Failure
V-UP 3 set until failure
Leg Raises 3 set until Failure
 
dazilla

dazilla

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I'm still here.. working out hard... I HAVE GOOD NEWS AND BAD NEWS>>> WILL UPDATE LATER
 
dazilla

dazilla

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THE GOOD NEWS... My workouts are better than ever... As you can tell my strength is shooting threw the roof..

MY body is RECONSTRUCTING ... i just can tell..

Squats 5sets
155*6 205*6
175*6 215*6
195*6

St8 Leg Deadlifts 5sets
135*6 for 2 sets
155*6 for 2 sets
175*6

Leg Curls 3 sets
70*6 85*6
75*6

Standing BB Lunges 5sets
60*6 for 3 sets
70*6 for 2

Leg Ext 3sets
120*6 145*8
135*8

Donkey Calf Raises 4sets
4 plates *6
6 plates*6
8 plates *6

BACK
HS High Rows 5sets
185*6
225*6
275*6 for 3 sets

Close Grip Low Row 5sets
150*6
170*6
180*6
190*6
200*6

Wide Grip Pulldowns
130*6
140*6
150*6

DB Pullovers
50*6
55*6
60*6

DB Shrugs *normally barbell but the machine was hogged*
80*8 for 2
90*8 for 3
 
dazilla

dazilla

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OK the BAD NEWS :smite:


I had to rectify a financial boo boo.. so my funds are very limited and the CUT DIET is not the cheapest diet to be on ...

I know one of the reasons i was picked was because of the diet i was on ... I will continue to do the cut diet as much as possible. I was a little upset yesterday because I'm the type of person that really like to follow a plan WORD FOR WORD...


OK OK OK >>>>> enough of the sad ... CRY ME A RIVER STUFF...


BECAUSE MY NAME IS DaZilla and


" I'm a winner; I will always find my way"
 
EasyEJL

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I've spent my entire life rectifying financial booboos :) You can still eat pretty clean on a budget, just have to move to walmart tilapia and whole chickens for protein :)

I think i speak for everyone when I say we were more concerned it was an injury or family problem, having to change your diet happens
 
dazilla

dazilla

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I did kinda pull a muscle in my back... but i was not gonna cry over that to... Yeah.. it can be done... i had to VENT FOR A SEC
 
EasyEJL

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my cheap protein tricks are the 4lb box of frozen tilapia at walmart ($10, so $2.50 a lb) or buying 1 or two whole roaster chickens raw, and baking them then peeling all the meat off . deboning and putting it into one pile and ziploc bag it up. Cottage cheese too is pretty inexpensive for decent protein, since its mostly casein. Any help we can give, just ask!
 
dazilla

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Thanks... Another good things is that i did kinda stock up on meats... So i should be able to follow the program for another 2 weekss...

Thanks again for the advice... I will be asking more about the best way to adjust my plan once, I start to get low on food...
 
Rodja

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Do you know how to do the fat reduction on ground beef? This is a great way to cut costs on meat and I personally feel that beef is the best whole-food protein for muscle and recovery.
 
EasyEJL

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Not Really, I would love to know
basically buy the cheapest fattiest ground beef you can, you can get it sometimes under $2/lb. Pan fry it (in crumbles size works best, like for hamburger helper) and then in a strainer rinse it all with water as hot as you can get it after frying, clean the fat out of the frying pan and then reheat the ground beef in the frying pan shortly to make sure you got out as much grease as possible. Turns out that doing this is cheaper on an ounces of beef after cooking basis, as well as lower fat than even the 93/7 stuff. I think its close to the 96/4 in fat, but still way cheaper per ounce.

http://www.foodsafety.wisc.edu/assets/pdf_Files/Reducing Fat in Ground Beef.pdf
 

dpatterson

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Easy,

You ever try the Ground Turkey? I have been finding it at 2.49 a lb lately... Normally 2.99. It a little more expensive.

Also, I have not heard about your fat reduction method on Ground Beef. I will have to try that.

DP
 
EasyEJL

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I've used ground turkey in chili, meatloaf, a few other things, but I don't really like it much as a burger. Works great in a strong chili, as you can't really taste the meat over all the other flavors if you are doing it with ground (sometimes I use cubed steak or veal or gator, and thats different). At 249/lb tho its a pretty good grams of protein per dollar that way.
 
dazilla

dazilla

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Sorry I haven't update ( doing system upgrades at work) with my workouts... STILL GOING GREAT... lower back hurts a little from strain last week, but i keep going


**** Are you talking about Ground Turkey Breast or just Ground Turkey***
 
dazilla

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ARMS 9/7/07

Standing DB Curls 5 Sets
35*6 for 2 sets
40*6 for 3 sets

Single Arm DB P-Curls 5 sets
35*6 for 2 sets
40*6 for 2 sets
45*6

C-Curls 3 sets
30*6
35*6 for 2 sets

Close Grip BP 5 sets
135*6 for 2 sets
155*6 for 2 sets
165*6

V-Bar Pressdown 5 sets
65*6 87*6
72*6 95*6
80*6

Overhead Tri Ext 3 sets
20*8 for 2
25*8
 
Rodja

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You can do the reduction on ground turkey to make it roughly the fat content of ground turkey breast.
 
dazilla

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9/8/07 Shoulders

DB Shoulder Press 5 Sets
40*6
45*6 for 2 sets
50*6 for 2 sets

Seated Front DB Raises
25*6 for 2 sets
30*6 for 2 sets
35*6

Standing Side Lat Raises

25*6 for 2 sets
30*6 for 3 sets


Rear Delt Machine

120*6
125*6
135*6
140*6 for 2 sets

SM Standing Calf Raises

185*8
205*8
235*8 for 2 sets

BACK was starting to get tight from the strain on that past tuesday.
 
dazilla

dazilla

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Chest

Incline BP 6 sets

135*8 for 2 sets
155*8 for 4 sets



Flat BP 6 set
135*8 for 2 sets
155*8 for 2 sets
165*8 for 2 sets



Peak Deck 6 sets

130*8
140*8
145*8
150*8
155*8 for 2 sets

Push UP til Failure
V-UP 3 set until failure
Leg Raises 3 set until Failure

I was very care full because of my back..
 
dazilla

dazilla

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9/11/07 Back


Finally my back feels better, Normally I do legs on tuesday but wanted to give my lower back some more time to heal.:good:

HS High Rows 6 sets

185*8
205*8
225*8
245*8 for 2 sets

Close Grip Low Row 5sets
160*8
170*8 for 2 sets
175*8 for 3 sets

Wide Grip Pulldowns

125*8
130*8 for 2 sets
135*8

DB Pullovers
55*8
60*8 for 2 sets

DB Shrugs
75*8
80*8
90*8
100*8
 

Bobby Lee

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Subscribed.

I'm watchin this as well bruh. Keep at it!
 
dazilla

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9/12/07

Shoulders

DB Shoulder Press 6
40*6 for 2
45*6 for 2 sets
50*6 for 2 sets

Seated Front DB Raises
25*8
30*8 for 5 sets


Standing Side Lat Raises
25*8 for 2 sets
30*8 for 2 sets
35*7

Rear Delt Machine
100*8
130*8 for 3 sets
135*8


I don't know what happen but i just lost all my energy... i could not focus...
 
EasyEJL

EasyEJL

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Everyone has a bad day here or there bro! its a marathon, not a sprint, so run the course!
 
dazilla

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After dog-crap workout on 9/12/07.. I had an off day ... went to bed really really early and slept all night... i realize i was really close to over training...Friday came i thought i was need more time off but i was game to workout....


ARMS 9/14/07

Standing DB Curls 6 Sets

40*8 for 6 sets

Single Arm DB P-Curls 6 sets
30*8
35*8 for 2 sets
40*8 for 3 sets

C-Curls 3 sets

30*8 for 2 sets
35*8 for 2 sets

Close Grip BP 6 sets
135*8 for 2 sets
145*8 for 2 sets
155*8 for 2 sets

V-Bar Pressdown 5 sets
65*8 87*8
72*8 95*8
95*8
80*8

Overhead Tri Ext 3 sets
20*8
25*8 for 2 sets
 
bLacKjAck.

bLacKjAck.

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Keep up the good work man...are you doing any cardio?
 
dazilla

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Yeah....sorry i was not logging my cardio, but I'm doing about 30 to 45 min after each workout even legs (bike)...
 

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