Basso's "A"mazing Transformation Log

[Basso]

I decided to start this log for a few reasons
1. Motivation, after doing my last log I realized how much motivation it provided me, knowing that I was going to post after pics and the encouragement from the AM community
2. I want to give everyone doing this little transformation contest a fighting chance, if I kept my progress a secret, it would be a no-contest win. This way you can see where I'm at and work a little harder and try to keep up.
3. Hey I need some points, so at least I'll get a couple a day if I keep this log up, who knows in a couple years I might get some cool free stuff!

Goal: Cut/Recomp, I'm not to worried about gaining a lot of LBM but I definitely don't want to lose any so instead of a straight cut, I'm going to treat it more like a recomp. By 1 Sept I want to be at 12-15% BF, of course I'd love to exceed that but I feel I'd lose too much muscle if I tried.

Diet: For now I'm carb cycling, this is my first week so I will stick with it till it slows down and then go to something else. I'm doing Sun-Tue (P/C/F) 325/70/100(~2500cals), and Wed-Fri 325/325/100(~3500cals), Saturdays I'm biking so I normally eat at a Korean resturant and I have no idea how to count that, the rest of the day will be moderate carbs. I will be logging on Fitday any suggestions or inputs are welcome! Just remember availability of foods is a real problem for me, so I have to work with what I have.
FitDay.com - Diet and Fitness journal for derryckw

Cardio: 2-3 20 minutes sessions on a stationary bike, on Sat I normally do 30-50 miles on a bike and once a month I go on a Mountian Bike trip which is normally around 4 hours on the bike. When fat loss slows I will increase times and intensity as necessary.

Workout: Everyday I can go, I'm there, I rotate heavy and light days so if I do heavy back on Mon, I'll do light legs on Wed. Days off come when I can't make it, which happens once in a while. The last week of July Mon-Fri I will not be able to go to the gym, because of this crazy schedule I don't do set body parts on set days, I just keep going in order and if I miss a day, I pick up were I left off.
Due to the diet my heavy days are not that heavy and my light days are light. I've come to the conclusion that I can not P/L and cut at the same time without getting hurt, so while I will continue to do DLs, Squats, GMs etc. I won't be doing max lift w/o's.

History: Below is a pic from Feb05 which is pretty much were I was Feb06, I started really making progess about 8 weeks ago when I found myself in a tiny apartment in South Korea. The good thing about being away from home is that I have total control of my diet and all the junk that my wife keeps in the house for the kids is nonexistent. But anyway the next pics are from my last log which started 13May and ended on 22June and at this time I'm still pretty much at those stats.

Age: 40
Height: 5'9"



Supplements: Minimal
Multi
C
Cissus
REM R3G
ZMA
Fish+Flax oil
Stims Rampage/StimX/Spike and whatever else I aquire as needed
Possibly MeltingPoint/Basic Cuts for 30 days which would add Potassium
I'm also contemplating Mtrn/Zol but I'd like to wait until Sep to start after 8 weeks of cutting Natty.

I haven't kept a w/o log in years, but I will attempt to do it during this log. I'll try to post daily, and on September 1, I will post stats and pics.

Any advice, questions, comments are welcome!

Let the ripping begin.

[Ziricote]

Good luck Basso, just do me one favour...don't get bigger Just get cut and keep most of that size then randomly shout "I'm the Juggernaut bitch!" in the gym

[Basso]

Ziricote, since your the Cookie Rep I'll do it!

I started on Sun (July 2) so I'll just give a quick recap of my week so far and I'll try to start logging my w/o's tomorrow.
Sunday:
Light legs and Bis
Squat: 135x15x5
Leg extension: 100x10x3 6sec TUT
Hammer strength curls 50lb per leg 10x3
DB curls 60x10x3
Curl bar 95x10x3 4sec TUT
Monday: I rode about 30 miles so my legs were a bit beat
Chest + Tris
Bench 225x15x3
incline DB fly 80x10x3
Cable crossovers 15x2 from under and 15x2 from over
DB skull crushers 50x10x3
pushdowns 15x3
Tues:
Back+Bis
DL 135x10, 225x10, 315x8, 405x6, 495x3
Bentover Rows 275x8x3
Cable rows 10x3
DB Rows 150x10x3
DB curls 40x20x3
Cable curls 15x3
Wed
Shoulders+Tris
Standing Military 135x10, 185x6x3, 135x15
DB work
Skull Crushers (curlbar) 115x12x3
pushdowns 10x4
Thur
Legs+Bis
Squat 135x10, 225x10, 315x6, 365x3, 405x6x2
Extensions 15x3
Curls(Curlbar) 95x10x3 6sec TUT
DB curls 50x12x3

Friday is Bench day and I'm hoping the combination of going light last chest w/o and being Carbed up it'll be a good w/o

[Beowulf]

Good luck, man. It's nice to see a fat loss log in here.

[Basso]

Good luck, man. It's nice to see a fat loss log in here.

Thanks, I plan on being very successful, I've been bulking for about 10 years I think that's enough eh?

[Jayhawkk]

Yeah man good luck on this, you're a big dude...If you plan your cut right you would look great!

[Viperspit]

Hey Basso, nice to see this Log up. Damn man, you got some size. A good cut will really make a world of difference for you. You remind me of those Lipo6 adds in the back of M&F where you can tell the dude's a bodybuilder under 20 pounds of fat. After about 8 weeks the dude looks hyoooge. That's you man, now get after it, best of luck, I'll keep watching.

* Subscribed *

[Basso]

Thanks guys for the kind words, I'll try not to disappoint.

I hit 3500cals yesterday with 380/320/80. Felt great to eat carbs and I'm down a lb this morning! I need to feel this out but hopefully I can go the full 3 days at 3500. I'm only doing 2 days this week then next week I'll do all 3 days.

[Rage (SoCal)]

You are quite the big Bloke, Basso. Best of luck, man! I really want to see this go somewhere. I hope you'll be keeping us updated on your diet.

:-)

[natedogg]

Thanks, I plan on being very successful, I've been bulking for about 10 years I think that's enough eh?

Bulking is so much fun though! Good luck.

[Beowulf]

Bulking is so much fun though! Good luck.

I agree, but I have to admit that I hate having to cut for extended periods of time. I hope to keep my bf% at no higher than 10% in the off season.

[Basso]

I agree, but I have to admit that I hate having to cut for extended periods of time. I hope to keep my bf% at no higher than 10% in the off season.

That is smart thinking Beowulf, I wish I had done that, It got to the point where cutting had to become my lifestyle and life didn't allow it, so I ended up in the sorry state I'm in. Now it's going to be long and painful process, my end target date is 10% by December, I'm coming back to visit my family for Christmas which will be a huge challenge, then Jan-May07 I want to hit 8%.

That's a long time to cut, and who knows maybe I'll be surprised and get there faster, but I doubt it. I will probably take a week off here and there and just eat maintenance to maintain sanity.

[Beowulf]

Actually, you should take a week or two off every 8 weeks or so. I wouldn't quite call it a week off. Instead, try to shoot for all clean foods, but at or just above maintenance. This will give you a psych break and help prevent your metabolism from tanking.

[Basso]

That is exactly what I was planning, I took last week off and ate close to maint. I'm doing this log for 8 weeks and then take a week off. I also will change my diet if metabolism starts to tank before then. I think I can stay on carb cycling longer then most diets though.

[Basso]

July 7 Friday: Chest + Carbs

P/C/F= 370/325/70 3362cals

Only got about 4hrs of sleep last night, REM is like that for me, some nights it knocks me out, others it keeps me up all night, it must be the combination of it and something else but I haven't figured it out yet. So today was a long day, at work by 5:30am and it was a long boring day. Got to the gym at 4:30 carbed up and ready, I skipped cardio knowing I'd be riding at least 40 miles tomorrow and my legs are a wee sore from yesterday so on to the Iron!

Bench Press: 135x25, 225x10, 275x8, 315x5x3 (2-3min rests)
Incline DB press: 110's x10x3 (1min rest)
Incline Flys: 75's x10x3 (1min rest)
Hammer Decline: 225x12x3 TUT
Hammer Dips: 225x12x3 TUT
Wheel of Death 2 sets reversed, and 2 sets forward

I felt strong, but when I put a little weight over me the strength wasn't there. I felt good over all and I'm sure that was the carbs, I took no Stims today. Diet has been good all day, post w/o I mixed up 2 servings of AI coffee flavor Whey, 1/2c Oats and 1.5c skim milk. First time I have drank milk in years, it adds a lot to plain whey protien!

The mirror likes carbs, I didn't get my normal midday bloat, my stomach looks like it did in the a.m. which really puzzles me, but I'm not complaining. I'm also getting some vascularity from the carbs, I almost forgot some of those were there. I love carb ups, but can't wait for Sunday's low carbs (my jaws are gettin tired).

Wheel of Death you ask?

[Viperspit]

Great w/o Basso. I gotta ask still, wtf do you do with the Wheel of Death? It's not an Ab Roller is it? I see straps on the sides, how do you use it?

[Basso]

Great w/o Basso. I gotta ask still, wtf do you do with the Wheel of Death? It's not an Ab Roller is it? I see straps on the sides, how do you use it?

Yeh it's an ab roller, but you can put your feet on it and do reverse rolls! (hence the straps) I actually stumbled across it when I was looking at the Westside workouts. Freekin 300+ guys using this thing, I figured it had to be strong (Powerwheel). Front rolls are done to the standing (bentover) position, not that pansy sitting on the knees crap. This thing will put a hurtin on your core!!

[Basso]

July 8

256/196/62 + whatever I ate for lunch(see pic)=2352 cals

Got up had some CC/Oats pancakes and got on my bike by 9am did 30 miles, shorter then anticipated, but we rode on some rolling hills so I got some good interval training in. Stopped for lunch, so I have no idea where my cals sit today but I didn't eat much anyway. Got back to my Flat, sucked down some whey and oats and headed to the gym. I just did a nice easy arm workout today, something to pass some time other than eating.

Tris
Pushdowns 15x3
Skull Crushers 115x15x3
Single arm triceps 50x15x3
Bis
DB curls 70x6x3
Curl bar 95x15x3
Hammer curl 80x15x3

that's it, in and out in 20 minutes, tomorrow's back. I just need to get through the weekend with my diet, week days are easy, it's the weekend that always gets me.

Anyone care to help me with the Macro's?
[IMG][/IMG]

[somewhatgifted]

dude the spread looks wicked, good luck and nice work so far, the contest is going to be fun .

[Basso]

Wicked, yes we call it "Beef on a leaf" but it's more like "Extra fatty Bacon on a leaf"
It's amazing how much focus you can get by having a goal, even as simple as this little contest, so much better then a "I want to look good" goal. Yeh, it's going to be fun, I'm already enjoying it!