Getting Fit, Lean and Strong by stevo113 (110kg/242lb to 90kg/198lb)

[stevo113]

Hi all. Guess I might as well dive right in.

I used the Mifflin-St Jeor equation, it can be found easily on Google.
It basicly goes like this:

RMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (yrs) + 5 (male)

You then add in an Activity Factor - I've been using an AF of 1.375 but that may change if I can get my routine and amounts of exercise up to the levels I want them to be.

I'm currently at 110kg or 242lbs and want to get down to 90kgs or 198lbs. From there I'll take it back up again on a bulk- just after I lose all this excess weight.

My daily marcos are as follows:

RMR + AF (1.375) = 2890.9375cal - 20% = 2312.75cal/day
40% Protein = 925.1cal / 231.275g divide by 6 (meals) = 38.54583g
30% Carbs = 693.825cal / 173.45625g divide by 6 (meals) = 28.909375g
30% Fats = 693.825cal / 77.0916g divide by 6 (meals) = 12.8486g

Exercise program so far is as follows:

1 meal. (After sleeping in too much - 12 to 14 hrs without a meal - I've decided against doing fasting cardio)

20min morning bike ride at an effective pace. EAAs (Purple Wraath) during the ride. 20g whey after.

2 meals.

Gym session. 15g whey prior. 30g carbs (Gatorade/Powerade) during and finishing. 35g whey after.

2 meals.

40min night-time bike ride at a constant pace. EAAs (Purple Wraath) during the ride. 25g whey after.

1 - 2 meals, then bed.

Current Supplements:

Recreate
Albut (trying it out 18-April-2012 to 20-April-2012 - Offical start date to be later on)
Alpha-T2 (waiting for it to arrive)
Erase (is arriving with AT-2)
Flax Seed Oil
Hawthorn Berry
ON Whey
Purple Wraath EAAs
Mr Supps Taurine Powder
Glutamine

Picture Progress (soon)

 

[Dr Zoidberg]

Good Luck man! any idea what your starting bf% is? how did you decide on 198 as a finishing weight?? ( just seems like a strange number... )

 

[stevo113]

Good Luck man! any idea what your starting bf% is? how did you decide on 198 as a finishing weight?? ( just seems like a strange number... )

Thanks man. In Aus we on the metric system, 90kg is about what I can get to before I start getting super lean (under 10% bf) which requires alot more tweaking of the diet and exercise program (eg. carb cycling).

I will put up bf% when I can. Pics too. I would like to get to 85kg (187lbs) but I know that last 5kg is gonna be the muscle eater. I'm planning on running a fat loss stack then and one soon [more on that later].

 

[stevo113]

BACK SESSION : 12-April-2012

# | Exercise | Sets | Reps | Weight
1 | Close Grip Lat Pulldowns | 1/1-1 | 10/12 | lv3/lv6
2 | Bench 1-DB Row | 1/1-1 | 10/12 | 7.5kg/15kg
3 | Wide Grip Lat Pulldown | 1/1-1 | 10/12 | lv3/lv6
4 | Bent Over BB Row | 1/1-1 | 10/10 | BB/30kg
5 | Seated Row | 1/1-1 | 10/12 | 15/45kg
6 | HyperExtensions | 1/1-1 | 10/10 | BW/5kg
7 | 180o Lateral Side Pulls | 2 | 12 | 10kg
8 | 180o Negative Laterial Side Pulls | 2 | 12 | 10kg

Good session. Was better than expected.


BICEP SESSION : 13-April-2012

# | Exercise | Sets | Reps | Weight
1 | Zottman Curl | 2 | 12 | 12.5kg
2 | 1-Arm DB Preacher Curl | 2 | 12 | 12.5kg
3 | Incline Bench DB Curl| 6 | 3 - 10 | 12.5kg-3kg
4 | Hammer Curl | 1/1/1 | 6/6/6 | 10kg/8kg/8kg
5 | Close Grip EZ Bar Curl | 1/1 | 8/6 | 10kg/10kg
6 | Wide Grip EZ Bar Curl | 1/1 | 8/5 | 10kg/10kg

Session was a little lacking. Energy was low. Cant wait to get onto a bulk.


Bicycle Ride : 13-April-2012
5km : 25mins : Moderate Pace
Good ride. Energy was great had enough to just sit and ride and not feel like I was doing anything at all. Think the Purple Wraath is doing it's job and clearing up excess latic acid cause I would get a burn but within 10 secs it'd pretty much cleared up.

 

[stevo113]

Weighed myself first thing after I woke up this morning (14-April-2012) - 108.65kg/239.03lbs | 1.35kg/2.97lbs lost.

Seeing as all the gyms close early today I'm planning a rest day today, although I have a feeling it'd be a good idea to do a ride later just to have some calories going out instead of building up. Feels like the right thing to do.

Edit: What also feels like the right thing to do is have a re-feed meal or 2, due to my lack of energy and slightly shrunk muscles (only very slightly). Never done re-feeds before so I'm gonna go slow and only have 2 meals that have 100g of carbs each - it should fire me up in the gym tomorrow, and help my bike ride. Fingers crossed.

1 re-feed meal down. 110g cook chicken, 180g rolled oats, 10g flax seed oil

Bicycle Ride : 13-April-2012
5km : 25mins : Slightly less than Moderate pace but with bursts of High Instensity
Good ride. Did HIIT for the first kilometre and then stay at a constant pace @ slightly under moderate pace, but pushed out some high ingtensity patches when I was able.

 

[stevo113]

Page didn't post, here it is again.

Bicycle Ride : 14-April-2012
5km : 25mins : Slightly under Moderate pace but with bursts of High Intensity training.
Good Ride. First lap had me doing HIIT (1km) then I continued at a slightly less than moderate pace but kept doing patches of high intensity at intervals.

 

[stevo113]

My usual gym is moving locations so it's closed and the other gyms shut early so my training for today will be 2x bicycle rides and a spin on the moto.

Bicycle Ride : 15-April-2012
10km : 50mins (1hr including stops) : Started at an Effective Pace and ended up coming back on a Moderate - High Pace.
Enjoyable ride, rode along the ocean (esplanade) and soaked up the scenery. Top ride.

Moto Ride : 15-April-2012
30mins - 45mins : Hard ride through the back tracks, I'm sure I burnt at least 500cal. Holding on and throwing the bike around (premium 150cc pitbike - Braaap.com.au) plus adrenaline Good workout

Bicycle Ride : 15-April-2012
12mins : 2km : Had to get in one more session before going out (movies). Was a short Moderate to High pace ride. Happy with it.

 

[stevo113]

Gonna set some short term goals.

16-April-2012 - 16-July-2012

- 100 situps
- 50 crunch crossovers
- 100 pushups
- 50 chinups
- Run 3km

I was going to go for double those amounts but seeing as I'm on a cut I wont step the bar up too far. I'm going to schedule 5 training sessions a week after my first meal of the day to attempt 3 sets of a single exercise. 1 exercise per day (not including regular gym sessions). Will record my results.

 

[stevo113]

CHEST & SHOULDERS SESSION : 16-April-2012

# | Exercise | Sets | Reps | Weight
1 | BB Bench Press | 2 | 12 | 30kg
2 | Incline BB Bench Press | 1/1 | 10/6 | 25kg/25kg
3 | Decline DB Flyes | 2 | 10 | 10kg
4 | Cable Flyes (Lower Pec Isolation / Upper Pec Isolation) | 1/1 | 10/10 | 25kg/25kg
5 | Decline DB Press | 2 | 10 | 10kg
6 | Side Delt DB Raise | 3 | 12 | 6kg
7 | Front Cable Delt Raise | 3 | 12 | 10kg
8 | Rear Delt Cable Crossover | 3 | 12 | 5kg


Fitness Challange : Sit-Ups : 17-April-2012
- 26 reps
- 20 reps
- 10 reps

 

[stevo113]

18-April-2012

Recieved my Albut and Keto yay! And man .. What a boost!
I'm not starting it offically until I recieve my Alpha-T2 and Erase.


TRICEP SESSION : 18-April-2012

# | Exercise | Sets | Reps | Weight
1 | Rope Pushdowns (Hands Splayed @ Bottom) | 1/2 | 12/10 | 10kg/35kg
2 | Rope Pushdowns (Hands Together @ Bottom) | 1/2 | 12/10 | 10kg/355kg
3 | Rope Overhead Extensions | 1/3 | 10/12 | 10kg/20kg
4 | EZ Bar Pushdowns | 1/2 | 12/10 | 10kg/45kg
5 | EZ Bar Underhand Pushdowns | 1/2 | 12/12 | 10kg/30kg
6 | V-Bar Pushdowns | 1/9 | 12/10-12 | 10kg/50kg-10kg

Took 3mg Albut 30mins before my session. The first half of the session so a typical low-energy type workout but towards the end I seemed to be able to push out my last rep of a set in 4 or 5 more reps, hence my last exercise V-Bar Pushdowns was a dropset in which I really sped up the tempo and smashed it out. The Albut definatly provided a strength increase.

Bicycle Ride : 32mins : 6km
Man what a ride. I went riding while my partner ran, I felt like saying I'm cheating! The Albut provided as massive increase in available energy and allowed me to non-stop power through it. I'm very impressed.

 

[stevo113]

Weighed myself this morning - 108.15kg

 

[stevo113]

Bicycle Ride : 19-April-2012
10km : 1hr 15mins : High Intensity
Did a hardcore bike ride into town and back. Albut was less noticeable than yesterday night but I could definatly feel it. Heat production was definatly elevated.

 

[stevo113]

Just had my second 3mg dose for the day and at the 20 minute mark heat production jumped straight up. I'm on the verge of sweating while doing nothing

 

[stevo113]

Hi again. I bought the 'SixPack Shortcuts' exercise program and it has been terrific. I'm still losing weight a week after slacking on diet and not hitting it. Down to 107.3kg.