Reconstructing DaZilla "PAL Transformation"

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  1. Reconstructing DaZilla "PAL Transformation"


    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. cup oatmeal (measured dry then add water and microwave) = 45g carbohydrates
    2 tbsp raisins = 15g carbohydrates
    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


  2. sweet, sub'd and GL

  3. Good Luck D.
    •   
       


  4. Subbed: Good Luck!
  5. Never enough
    EasyEJL's Avatar

    I really want to try the cut diet at some point. seems like a bunch of effort, but it works too
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  6. 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

  7. Any feeling from the stack?

  8. 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 >>>

  9. I personally could never do the "Cut Diet," but I have no doubt that it works. Good luck, DZ.
    M.Ed. Ex Phys


  10. awesome Daz....do it up bro

  11. Leg DAY 8/28/07

    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

  12. Question, how do i post my pic's



  13. NOT PROUD OF THE PICS BUT ITS JUST THE BEGINING.

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

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

  15. 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***

  16. 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.

  17. 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..

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

  19. 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

  20. 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

  21. 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

  22. 2.5 and counting bro - good job!

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

  24. will be waiting bruv
  25. Never enough
    EasyEJL's Avatar

    For sure, waiting to hear it!
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  26. 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

  27. OK the BAD NEWS


    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"
  28. Never enough
    EasyEJL's Avatar

    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
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  29. 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
  30. Never enough
    EasyEJL's Avatar

    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!
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  31. 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...

  32. 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.
    M.Ed. Ex Phys


  33. Not Really, I would love to know
  34. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by dazilla View Post
    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/asset...und%20Beef.pdf
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  35. 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
  36. Never enough
    EasyEJL's Avatar

    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.
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  37. 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***

  38. 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

  39. You can do the reduction on ground turkey to make it roughly the fat content of ground turkey breast.
    M.Ed. Ex Phys

  

  
 

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