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

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)

2. 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... )
•

3. Originally Posted by 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... )
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].

4. 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.

5. 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.
•

6. 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.

7. 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.

8. 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.

9. 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

10. 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.

11. Weighed myself this morning - 108.15kg

12. 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.

13. 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

14. 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.

•