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Unwrap Your Abs For Christmas! Annual Holiday Weight loss self challenge thread.

Anyone care to post up how they plan to achieve their goals?

For me, I'm lifting two to three times a day, 2 days on, 1 day off. Averaging about 15 workouts a week. Diet wise i'll be doing fairly high carb and high protein, low to moderate fats. I will be doing pulse fasts, pulse feasts, and regular eating days. Pulse fasting, is just pulsing protein/ bcaas only throughout the day. Pulse feasting is similar to Lean Gains except with a really short eating window, and pulsing protein/bcaas throughout the day. Should be pretty effective.
 
Sure!

Atm i am lifting 3 days a week and doing active recovery daily (narrow push-ups, pull-ups and lunges PLP style). Diet is pretty much leangains style fasting whenever i can ( i am chef so it messes things up little bit), training days high carb and protein little bit over maintance and offdays high fat and high carb 1700kcal daily. Starting cardio next week.

2,5 Weeks from this moment i start lifting 4 days a week and make my diet go over maintance on training days and offdays are little bit under 2000kcals daily. Active recovery á la PLP stays, im just switching to chin-ups and wide push-ups elevated.

Im aiming to hit something like 78-80kg, i am 83,3kg on picture posted above, and on pictures inside my photobucket profile.
 
I trimmed my hair up this week and it is obvious to me that in order to get down to where I need to be not to end up in a diaper I will not be able to do any relaxed dieting. I am going to really have to keep better track of my intake and macros in order to succeed here. Today I will take some time to write up a few meal plans for myself and then stick to them pretty strictly only really allowing for some cheating on Thanksgiving. The fact I just found out I have to travel in mid December and my diet will be hindered is not going to make that easy either. I will be lifting 3 times a week 2 full body circuits and 1 DC Style lift on Saturday. I am doing the lean gains 16/8 split for eating and going to lower carbs not gone but a good bit from what they have been as of late. Macros willl look a little more like 40p 40 fat 20 carbs, and a higher carb day on Saturday after the DC lift. This is just a general idea of how I will run it except a few days here and there. May add my lunch time walks back in as well.
 
Alright, here is the promised pic! As per final pic of my log. My goal is to get the bottom Abs to hop on the same train as the top abs, arms and whatnot!

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These will be my macro and caloric targets per meal. On burn days I may not reach these numbers but will not go over them.

Burn day
Protein 180 - 60, 60, 60 = 720
Fat 80 - 30, 25, 25 = 720
Carb 100 - 35, 30, -25 = 75-100 300-400
Calories Between 1740-1840
Macros
Protein @ 1740 41.5% @ 1840 39%
Fat @ 1740 41.5% @ 1840 39%
Carbs @ 1740 17% @ 1840 22%

Build day
Protein 200 - 80, 60, 60 = 800
Fat 90 - 30, 30, 30 = 810
Carbs -200 - 75, 75, -50 = 600-800
Calories Between 2210-2410
Macros
Protein @ 2210 36.2% @ 2410 33%
Fats @ 2210 33.7% @ 2410 33.6%
Carbs @ 2210 27% - 33% @ 2410
 
Well, this past week and a half has been pretty much useless. I've had some pretty severe turf toe, that was really hindering walking, let alone lifting... Its almost completely healed up now, so i'm going to be back at it starting today. Still expecting 7-8 more lbs of fat loss and 1-2lbs of lbm gain.
 
Legacyfighter said:
Well, this past week and a half has been pretty much useless. I've had some pretty severe turf toe, that was really hindering walking, let alone lifting... Its almost completely healed up now, so i'm going to be back at it starting today. Still expecting 7-8 more lbs of fat loss and 1-2lbs of lbm gain.
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we all have bad runs... like the slump im in now. Just gotta truck through um!!

Good luck man, and those are some good goals!
 
MrKleen73 said:
These will be my macro and caloric targets per meal. On burn days I may not reach these numbers but will not go over them.

Burn day
Protein 180 - 60, 60, 60 = 720
Fat 80 - 30, 25, 25 = 720
Carb 100 - 35, 30, -25 = 75-100 300-400
Calories Between 1740-1840
Macros
Protein @ 1740 41.5% @ 1840 39%
Fat @ 1740 41.5% @ 1840 39%
Carbs @ 1740 17% @ 1840 22%

Build day
Protein 200 - 80, 60, 60 = 800
Fat 90 - 30, 30, 30 = 810
Carbs -200 - 75, 75, -50 = 600-800
Calories Between 2210-2410
Macros
Protein @ 2210 36.2% @ 2410 33%
Fats @ 2210 33.7% @ 2410 33.6%
Carbs @ 2210 27% - 33% @ 2410
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Just wondering, what are you eating for most of your carbs?
 
Yeah it can be done. My roof was literally caving in back in 09 when I was prepping for my show. I didn't have money to pay someone to do it and had to do all of it make shift style on my own. Didn't get in anywhere near the amount of posing practice I needed and was basically unprepared for my peak weak but I showed up in kick as condition.
 
jaycuda said:
Just wondering, what are you eating for most of your carbs?
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On the burn days pretty much blueberries and whatever is in my almonds and green veggies during the day then some ranch style beans at night. On build days whole grain pasta or bread, oats, banana, sometimes rice, ranch style beans again cuz I love them. I also have some waxymaize I will use on occasion. On saturday it is just more of the same but i can cheat a bit. Saturdays I may even go up to 4000 calories. It is a heavier build day. The others are for my lighter circuit days but I am doing a full body DC Style workout on Saturdays and I eat to grow. Sundays I have all my carbs in the morning for the family pancake day. I will have like 2 big whole wheat pancakes with sugar free syrup, then eat pretty low carb the rest of the day.
 
MrKleen73 said:
On the burn days pretty much blueberries and whatever is in my almonds and green veggies during the day then some ranch style beans at night. On build days whole grain pasta or bread, oats, banana, sometimes rice, ranch style beans again cuz I love them. I also have some waxymaize I will use on occasion. On saturday it is just more of the same but i can cheat a bit. Saturdays I may even go up to 4000 calories. It is a heavier build day. The others are for my lighter circuit days but I am doing a full body DC Style workout on Saturdays and I eat to grow. Sundays I have all my carbs in the morning for the family pancake day. I will have like 2 big whole wheat pancakes with sugar free syrup, then eat pretty low carb the rest of the day.
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Good info kleen!!
 
MrKleen73 said:
On the burn days pretty much blueberries and whatever is in my almonds and green veggies during the day then some ranch style beans at night. On build days whole grain pasta or bread, oats, banana, sometimes rice, ranch style beans again cuz I love them. I also have some waxymaize I will use on occasion. On saturday it is just more of the same but i can cheat a bit. Saturdays I may even go up to 4000 calories. It is a heavier build day. The others are for my lighter circuit days but I am doing a full body DC Style workout on Saturdays and I eat to grow. Sundays I have all my carbs in the morning for the family pancake day. I will have like 2 big whole wheat pancakes with sugar free syrup, then eat pretty low carb the rest of the day.
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Love pancake days, lol. Is unbleached enriched flour white bread(I always hear stay away from white bread) a type of bread you shouldn't eat?
 
You know I don't know. I can't really stand white bread anymore. I don't even like the really airy wheat breads. If my loaf of bread doesn't feel heavy enough to hurt someone with I just don't care for it. Most of the breads I eat have 3-4 grams of fiber per slice. I go by that. Now my pancakes just are the Aunt Jemimah whole wheat ones.

On another not I overtrained my leg and the back of my knee is messed up so I haven't been able to do cardio or legs this week. Not helping with my goals but I still seem to be leaning up a little just slowly. I have also decided to do drop sets instead of rest pauses while I am trying to cut. Keep the pace faster and will be less frustrated not concentrating a pure strength while trying to lean up.
 
When is the last time you posted some update pictures?
 
That would be post number 1, October 27th. I have lost some fat but I don't think you can tell in my abs. I will take some pics this Saturday. I have gotten some of my vascularity back in my arms and my waist is smaller but I don't think my abs look any better yet. I am 2-3 lbs lighter was going kind of slow at it thinking my hairy self was covering more fat than it was but I trimmed up and was not so happy with what was under the hair.
 
Okay here are the pics from yesterday. Like I said I dropped some weight my waist is smaller my arms and legs are getting more vascular again but my abs haven't even budged. I will be dieting pretty hard and doing a lot of cardio over the next month but I kind of doubt that I will be able to achieve my goal. I do however have time to at least look really good doing it... Either way I need to start looking for a make shift diaper just in case... LOL
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no need for a makeshift diaper. Just go get a depends or men. lol... by the way guys and gals. I had the chance to get a small workout with kleen last week and he looks much leaner than what these pictures show.
 
Onlychevy6 said:
no need for a makeshift diaper. Just go get a depends or men. lol... by the way guys and gals. I had the chance to get a small workout with kleen last week and he looks much leaner than what these pictures show.
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If you think I am buying an entire box of depends to put on 1 you have lost you mind. LOL Thanks by the way. I am hoping that is some left over Thanksgiving food but either way I am on the way to the gym. Considering you have gained 4 lbs that means you need to drop 14 before Christmas... You buying depends??? By the way everyone who signed in on this is definitely getting a call out to honor it. Oh Yeah!!!!
 
Well its good to know that I'm not the only one having trouble on the way to their goal. Keeping my ABS by Christmas doesn't look like its going to be a problem. The more I have dried out the better I have been looking. The downside is trying go keep that 10 lb gain in there. I'm up 11 right now, but I'm sure to drop 3-5 lbs sometime into PCT. So I need a couple more security lbs by Christmas. Because of that I've added Cal's into rest days...we will see!
 
**** it. I'll be 154 by Christmas and under 13% bf. Currently sitting at 144 at 12-13%. Got a lot of work. I'll be happy if I can hit 150+ in all honesty though lol.
 
You are making great progress Chris, keep up the good work man.
 
Thanks Matt, It is hard for me to see much of anything but I notice the vascularity. I have a quad vein coming out and my arms too. Those pics are unfed on Saturday so not much vasclarity in them. That and the lack of a tan has me washed out. Yet I definitely have my work cut out for me. Lean Gains is an awesome lyfestyle diet but I am going to have to count the calories and what not now. I will still be using Lean Gain but just counting everything to make sure I don't go over my marks for the day now. I was just eyeballing things and recomping but I won't make it to my desired level of leanness without actually counting my calories. At least not in the speed I want too anyway. I can do it slowly without counting and doing lean gains but with any speed it is going to take actual attention to detail.
 
MrKleen73 said:
Thanks Matt, It is hard for me to see much of anything but I notice the vascularity. I have a quad vein coming out and my arms too. Those pics are unfed on Saturday so not much vasclarity in them. That and the lack of a tan has me washed out. Yet I definitely have my work cut out for me. Lean Gains is an awesome lyfestyle diet but I am going to have to count the calories and what not now. I will still be using Lean Gain but just counting everything to make sure I don't go over my marks for the day now. I was just eyeballing things and recomping but I won't make it to my desired level of leanness without actually counting my calories. At least not in the speed I want too anyway. I can do it slowly without counting and doing lean gains but with any speed it is going to take actual attention to detail.
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The beauty of of it is, you don't really need to knock your "food selection" to boring status, just like you said, make sure you are hitting your calorie targets, macros, etc.

You have made visible progress so far, and once you do that, the gains are going to be much more RAPID, no doubt about it.

If I would have seen this I would have joined up just for the ride. I love little things like this, they tend to keep you on your "A" game.
 
MrKleen73 said:
Thanks Matt, It is hard for me to see much of anything but I notice the vascularity. I have a quad vein coming out and my arms too. Those pics are unfed on Saturday so not much vasclarity in them. That and the lack of a tan has me washed out. Yet I definitely have my work cut out for me. Lean Gains is an awesome lyfestyle diet but I am going to have to count the calories and what not now. I will still be using Lean Gain but just counting everything to make sure I don't go over my marks for the day now. I was just eyeballing things and recomping but I won't make it to my desired level of leanness without actually counting my calories. At least not in the speed I want too anyway. I can do it slowly without counting and doing lean gains but with any speed it is going to take actual attention to detail.
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With that plan you will be there Chris....I know it!!
 
Frank Reynolds said:
The beauty of of it is, you don't really need to knock your "food selection" to boring status, just like you said, make sure you are hitting your calorie targets, macros, etc.

You have made visible progress so far, and once you do that, the gains are going to be much more RAPID, no doubt about it.

If I would have seen this I would have joined up just for the ride. I love little things like this, they tend to keep you on your "A" game.
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Exactly why I do them. When I slip into a B level physique I use something like this to call me out of it. I also tend to fast a little longer on my burn days. Let myself just go with 2 meals so I have better choices. Once used to the fast adding 4 hours to it is not a big deal at all.
RickRock13 said:
With that plan you will be there Chris....I know it!!
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Thanks Rick, I think I can get the job done but it will be a close call. Like I said to Frank I will be extending my fasts on burn days which is always better for me. I am also lowering overall carb content and cutting calories beyond my normal recomp levels. I am sure I will see some sudden changes over the first 2 weeks of this. I don't plan on cheating again until my Anniversay on the 15th of December then it will be clean eats until December 25th. I unwrap the abs that morning or Christmas Eve night in some pics then I feast for Christmas Dinner about mid day on Christmas! I have Nana already planning to make me my own personal home made pecan pie with fresh pecans. OH YEAH!!!!!!!
 
Congrats on the anniversary man!

I ended up extended my fast a bit towards the end of my diet as well. I can't say it did much in the way for direct fat loss, but as you alluded to it just knocks that extra meal out, giving the same amount of calories now only needing to be split in 2 meals, which is nice for those of us who like to eat.
 
MrKleen73 said:
Okay here are the pics from yesterday. Like I said I dropped some weight my waist is smaller my arms and legs are getting more vascular again but my abs haven't even budged. I will be dieting pretty hard and doing a lot of cardio over the next month but I kind of doubt that I will be able to achieve my goal. I do however have time to at least look really good doing it... Either way I need to start looking for a make shift diaper just in case... LOL
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=48269"/>
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What did you weigh in these pictures?
 
Frank Reynolds said:
Congrats on the anniversary man!

I ended up extended my fast a bit towards the end of my diet as well. I can't say it did much in the way for direct fat loss, but as you alluded to it just knocks that extra meal out, giving the same amount of calories now only needing to be split in 2 meals, which is nice for those of us who like to eat.
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Exactly, just a little more enjoyment. I don't know that it would do much else unless you added in a second fasted cardio session during that time to kick off more burn. Just had a shake some almonds and then may have a little more almonds before i get out of here and then will have probably 12 oz lean pork loin, a bunch of asparugus and 1 cup of cottage cheese with splenda and cinnamon for "dessert". I love cottage cheese with cinnamon and splenda!

jaycuda said:
What did you weigh in these pictures?
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202 lbs.
 
Kleen... you will be fine Bro, I know if anyone has the will-power and dedication to make this happen it is you my friend!

Also, I will be calling upon your help and Frank's help after the new year is up to set me up on a serious recomp via LG & IF protocols. In it to win it Baby!!!
 
ScottyDoc said:
Kleen... you will be fine Bro, I know if anyone has the will-power and dedication to make this happen it is you my friend!

Also, I will be calling upon your help and Frank's help after the new year is up to set me up on a serious recomp via LG & IF protocols. In it to win it Baby!!!
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Out of curiousity, are you the scotty doc from youtube? Makes all of the videos for workouts at home...?
 
mxer657 said:
Out of curiousity, are you the scotty doc from youtube? Makes all of the videos for workouts at home...?
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I have posted a few videos of my acting silly, but I do not believe I have any videos out there having to do with workouts from home! Can you post one up so we can all see, but no, is not me!
 
Kleen... Hey Bro, let me help you out, I'll send you this for your Christmas Present!!!

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GREEN SAYS!! LETS HEAR YOUR BATTLE CRY!!!
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ScottyDoc said:
I have posted a few videos of my acting silly, but I do not believe I have any videos out there having to do with workouts from home! Can you post one up so we can all see, but no, is not me!
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Haha it's been a few years. Looked it up again and his name was actually scooby. He just looks like your avatar from behind with the bald head lol

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Hey everyone, sorry but what are you referring to when you say macros? I am working hard on figuring out my routine and nutrition, and since I am spending the holidays alone this year it will be easier for me to focus on getting my body closer to my goals.
 
Kevin James said:
Hey everyone, sorry but what are you referring to when you say macros? I am working hard on figuring out my routine and nutrition, and since I am spending the holidays alone this year it will be easier for me to focus on getting my body closer to my goals.
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Macro-nutrients my brotha! Protein, Carbohydrates, and Fats!
 
Finally back in full swing. Hitting the gym 3 times per day. Session 1 is a 45 minute cardio session, session 2 is my heavy workout, I choose 1-2 compound movements and do 30 total reps with my 6 rep max then 1-2 sets of pump work for that muscle group. Session 3 is isolation work for the muscle group worked previously that day and then I follow it up with some sort of crossfit metcon. I work at a gym training athletes so I have tires, sleds, olympic platforms, plyo boxes, and just about anything else I need. Its also really easy to get in 3 workouts when you're at the gym all day anyway.

Diet is right around 3000 cals split between two meals and peri workout nutrition. I'm taking in close 400g of carbs, 250g protein, and 45-50g fat per day. All calories are consumed between 1-9 pm and the first workout is done fasted. All calories are consumed right around my two main workouts. As far as supps go, i'm taking a whey iso and some bcaas. I may add in some ECA the last two weeks, but we'll see how everything goes.

Hope everyone else is still killing it, good luck to everyone.
 
ANOTHER BPS PROMO WITHIN A PROMO!!!! SEXY SELF PORTRAITS FOR ENDOSURGE AND COMBUSTION THIS CHALLENGE ENDS AT POST 300!!!

Then it is on to a new challenge until we get rid of all 20 bottles. Come and get yours!!!

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mxer657 said:
**** it. I'll be 154 by Christmas and under 13% bf. Currently sitting at 144 at 12-13%. Got a lot of work. I'll be happy if I can hit 150+ in all honesty though lol.
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Already at 145.8 on a fasted stomach and look just as lean. Serious business is serious....
 
Legacyfighter said:
Finally back in full swing. Hitting the gym 3 times per day. Session 1 is a 45 minute cardio session, session 2 is my heavy workout, I choose 1-2 compound movements and do 30 total reps with my 6 rep max then 1-2 sets of pump work for that muscle group. Session 3 is isolation work for the muscle group worked previously that day and then I follow it up with some sort of crossfit metcon. I work at a gym training athletes so I have tires, sleds, olympic platforms, plyo boxes, and just about anything else I need. Its also really easy to get in 3 workouts when you're at the gym all day anyway.

Diet is right around 3000 cals split between two meals and peri workout nutrition. I'm taking in close 400g of carbs, 250g protein, and 45-50g fat per day. All calories are consumed between 1-9 pm and the first workout is done fasted. All calories are consumed right around my two main workouts. As far as supps go, i'm taking a whey iso and some bcaas. I may add in some ECA the last two weeks, but we'll see how everything goes.

Hope everyone else is still killing it, good luck to everyone.
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Nice and that sounds awesome that you have that type of equipment at our gym. Keep killing it!

mxer657 said:
Already at 145.8 on a fasted stomach and look just as lean. Serious business is serious....
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Nice!!!! My leg is still pretty messed up. I don't know that i will be able to work legs or do cardio at all which is really going to make getting to my goal very hard! Oh well a bet is a bet is a bet.
 
Hi all,

I know it's late in the game but I thought I'd have a go. I've been cutting up for 3 weeks now. I started off at 203 lb and this morning I weighed in at 179 lb.

I'll try and add a before pic but for now this is the state I'm in.

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Andy Mactash said:
Hi all,

I know it's late in the game but I thought I'd have a go. I've been cutting up for 3 weeks now. I started off at 203 lb and this morning I weighed in at 179 lb.

I'll try and add a before pic but for now this is the state I'm in.

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Good Job, you look great, is that your before or after pict???
 
Andy Mactash said:
Thanks, that's an after pic.
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I mean I didn't see a before to see how much of a change you made, but based on your drop in body weight I'm assuming it was pretty dramatic, good job bro! Congratulations, I bet you feel so much better about yourself, huh? I know when I'm happy with the way I look I feel so much better about myself and my confidence is high, etc.
 
I've tried to post a before pic but for some reason it won't post!

I've still got a way to go before I'm completely happy but I am chuffed with the results so far. Thanks for the positive feedback.....
 
I am a giver, and not a taker, so I think I may giftwrap my abs for Christmas, rather then unwrap them...haha

Solid results A Mac.
 
Well definitely down a percent or two. the next two weeks will be the hard dieting. Not looking forward to the process, but the results I'm excited about.
 
This is a before pic..............Invalid Link Removed

these are ones from when I started three weeks ago and one taken yesterday.......

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