musclerican
Member
Same here I was looking at the beta also it caught my eye
4wk Androhard/Androlean 4wkPCT log
- Thread starter TurningGreen
- Start date
TurningGreen
Well-known member
8/11/2011
Nutrition
Fat -51.9g (31%)
Carbohydrate -90.1g (24%)
Protein -171.7g (45%)
Calories (Burn Day) -1,498
TrainingTreadmill -1 mile (10min)
Circuit (x3)
Spin Cycle -1 min in saddle medium resistance, 1 min out of saddle heavy resistance, 1 min in saddle low resistance
Jump Rope -1 min (200 revolutions)
Heavybag Work -1 min
Ive been killing it in the macro/calorie department. I will weigh in tmrw am and check my BF%. All around I feel awesome LG and GVT is really paying off. Id like to get some pics up too as to document my progress in prep for my next log.
Nutrition
Fat -51.9g (31%)
Carbohydrate -90.1g (24%)
Protein -171.7g (45%)
Calories (Burn Day) -1,498
TrainingTreadmill -1 mile (10min)
Circuit (x3)
Spin Cycle -1 min in saddle medium resistance, 1 min out of saddle heavy resistance, 1 min in saddle low resistance
Jump Rope -1 min (200 revolutions)
Heavybag Work -1 min
Ive been killing it in the macro/calorie department. I will weigh in tmrw am and check my BF%. All around I feel awesome LG and GVT is really paying off. Id like to get some pics up too as to document my progress in prep for my next log.
thetinyguy
Well-known member
Niice with those cal's that must be intense, How many cals do you eat on training days? I posted up some pic's today myself!
TurningGreen
Well-known member
thetinyguy said:
I'll get between 2500-2800 on lift days. Usually closer to 2800 I like to eat!!
thetinyguy
Well-known member
Same here OM NOM NOM NOM NOM
You should be seeing some sick fat loss with that kind of fluctuation with the cals.
TurningGreen
Well-known member
thetinyguy said:Same here OM NOM NOM NOM NOM
I'm feeling as lean as ever right now. Pretty pumped about crunching the numbers tmrw. I'm guessing around 9% body fat...at least I'm hoping.
thetinyguy
Well-known member
That'll be awesome, How much longer do you plan to diet down? I'm starting to get to that point where as soon as i lose that annoying lower abdomen fat and oblique fat that there should be a huge difference. For some reason for me that's just where my fat likes to sit there isn't a ton anywhere else!
TurningGreen
Well-known member
thetinyguy said:
I'd like to get down to around 6-7 % BF. I really like the stripped down look as opposed to the bulked up look. I'm not very tall at 5'11" and I look pretty stocky when I carry a lot of muscle.
At one point when I was going more towards power lifting I weighed around 235-240 probably around 18-20% BF but I just looked absolutely ridiculous. I'm talking " are you on steroids" from everybody and dumb a$$ big arm jokes. It really is not where I want to be or go back to for that matter. If I did though...boy I have no trouble putting that mass on.
As for belly fat...yeah it's the last for me too. Just keep battling away bro it'll give...it's a contender though.
thetinyguy
Well-known member
That's pretty much the look i'm going for this winter that OMG WTF STEROIDZ? Look haha but i do plan to cut down around March but at that time i'll have dieting troubleshooted from this cut.
You'd look sick as hell at 6-7% BF, I like the super lean look as well. DEFINITELY take pic's those will be awesome for a before/after!
I want to become an ifbb pro in the future (insert doubtful remarks here) so i'm constantly looking to improve (hence all the pr's) i STRIVE for it if i can't i feel like i'm wasting my time. Last year when i was around 160 but really lean this is pretty much how i looked.
Attachments
TurningGreen
Well-known member
thetinyguy said:
Wow 6'4" @ 160lbs is...well depending on BF% ultra-lean. There is no doubt that you possess the work ethic to conquer your goals bro, especially at your age. Just keep killing it!!
thetinyguy
Well-known member
Yeah i have the bone structure of someone who is like a ton shorter than me. Probably would explain broken bones from skating haha. Thanks, same to you it's just we gotta stay consistent and keep moving forward.
musclerican
Member
Same here green I'm aiming at 6-7 myself, then comes winter times I'm looking to bulk up a little to gain more mass then cut again in the spring for summer, your macros look good can't wait for you update pics bro, looking lean tiny great job bro.
TurningGreen
Well-known member
Weighed in this am at 207.6lbs Illiac pinch was approximately 8 on the Accu-Measure 3000 caliper (I will be upgrading soon) so according to this I am somewhere around 10.6% BF with 185.6lbs LBM and and 22lbs BF.
I'm really not sure of the accuracy of this caliper escpecially considering human error, not to mention the electronic scale I use is a piece of SHIZZ. No excuses though I will continue my battle from here. Pics later today.
I'm really not sure of the accuracy of this caliper escpecially considering human error, not to mention the electronic scale I use is a piece of SHIZZ. No excuses though I will continue my battle from here. Pics later today.
musclerican
Member
Do you do the caliper yourself, maybe have someone else do it for you could help just think it would be harder to get a accurate measurement doing it yourself since your looking down
TurningGreen
Well-known member
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207.6lbs @ 10.6% (according to Accu-Measure 3000) Im thinking its pretty close.
207.6lbs @ 10.6% (according to Accu-Measure 3000) Im thinking its pretty close.
thetinyguy
Well-known member
Looking a lot leaner! are you gonna put up a comparison from the first week to now? That'd be sick man.
Nice calves/quads too!
TurningGreen
Well-known member
Thanks bro, I can post up those oldies, but I'm treating this as a new start just for training and nutrition...PH free
thetinyguy
Well-known member
Oh nice i respect your decision to do so as well. That's pretty much what i'm doing for this winter just food and training. I really can't wait i know it's going to be crazy haha
musclerican
Member
Nice work so far bro looking lean and mean dam those quads are huge, idk you may be alittle leaner than you think I say maybe 10-10.2 ish somewhere like that in bf
ScottyDoc
Well-known member
Dude... Your a Fugging Beast Bro!!!
TurningGreen
Well-known member
Thanks Doc, Im always looking to improve but complements such as yours keep the fire raging!
TurningGreen
Well-known member
8/15/2011
Nutrition
Fat -88.1g (35%)
Carbohydrate -119.7g (21%)
Protein -244.8g (44%)
Calories (Lift Day) -2,218
Training
1A. Flat Bench - 10x10 @ 205lbs (only got 8 on the last 3 sets)
1B. Weighted Chin-up - 10x10 @ 35lbs
2A. DB Incline Fly - 3x12 @ 40lbs
2B. One Arm DB Row - 3x12 @ 65lbs
Damn Tired...Damn Tired
Nutrition
Fat -88.1g (35%)
Carbohydrate -119.7g (21%)
Protein -244.8g (44%)
Calories (Lift Day) -2,218
Training
1A. Flat Bench - 10x10 @ 205lbs (only got 8 on the last 3 sets)
1B. Weighted Chin-up - 10x10 @ 35lbs
2A. DB Incline Fly - 3x12 @ 40lbs
2B. One Arm DB Row - 3x12 @ 65lbs
Damn Tired...Damn Tired
thetinyguy
Well-known member
Do you mean 8/15/11??
Weighted chins 10x10 +35 LBS! Damn! I really need to get to BW chin ups!
TurningGreen
Well-known member
HA like I said...Damn Tired...worked on that Taurus Nutrition logo again all night
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thetinyguy
Well-known member
Yeah my bad! Looks awesome, I saw that thread looks like you have some competition! Keep workin hard i know you'll win.
musclerican
Member
Dan that shiz look sick nice bro
packers6211
Well-known member
Green freaking impressive pictures my friend and ove the shirts gota get me one of dem!! You def can see the hard work you put in bro glad you did it.
TurningGreen
Well-known member
8/16/2011
Nutrition
Fat -49.5g (29%)
Carbohydrate -65.1g (17%)
Protein -212.7g (44%)
Calories (Burn Day) -1,544
Training
25 Yard Hill Sprints - x5 (Sprint Up/Jog Down...no rest between sprints)
Front Plank - x30 seconds
Back Plank - x30 seconds
25 Yard Weighted Bear Crawl -@10lb DBs
Jump Rope - x1min
25 Yard Weighted Reverse Bear Crawl -@ 10lb DBs
(no rest)
Rt. Side Plank - x30 seconds
Lf. Side Plank - x30 seconds
25 Yard Weighted Bear Crawl -@10lb DBs
Jump Rope - x1min
25 Yard Weighted Reverse Bear Crawl -@ 10lb DBs
Decline Bench Med. Ball Crunch/Throw/Catch -2x25 @ 10lbs
Decline Bench Russian Twist -2x25 (each side is 1 REP) @ 25lbs
Med. Ball Bicycle Crunch -2x25 ( pass ball between legs, each side is 1 REP)
DB Side Bend -2x25 @ 60lbs (1 SET = 25 REPS each side)
Nutrition
Fat -49.5g (29%)
Carbohydrate -65.1g (17%)
Protein -212.7g (44%)
Calories (Burn Day) -1,544
Training
25 Yard Hill Sprints - x5 (Sprint Up/Jog Down...no rest between sprints)
Front Plank - x30 seconds
Back Plank - x30 seconds
25 Yard Weighted Bear Crawl -@10lb DBs
Jump Rope - x1min
25 Yard Weighted Reverse Bear Crawl -@ 10lb DBs
(no rest)
Rt. Side Plank - x30 seconds
Lf. Side Plank - x30 seconds
25 Yard Weighted Bear Crawl -@10lb DBs
Jump Rope - x1min
25 Yard Weighted Reverse Bear Crawl -@ 10lb DBs
Decline Bench Med. Ball Crunch/Throw/Catch -2x25 @ 10lbs
Decline Bench Russian Twist -2x25 (each side is 1 REP) @ 25lbs
Med. Ball Bicycle Crunch -2x25 ( pass ball between legs, each side is 1 REP)
DB Side Bend -2x25 @ 60lbs (1 SET = 25 REPS each side)
TurningGreen
Well-known member
Thanks bro, the shirt is just a mock up for a Taurus Nutrition logo contest. Im not sure if theyll pick mine, but im working on a winner.
musclerican
Member
Nice work bro, back planks? Never done that before well at least I don't think lol
thetinyguy
Well-known member
Me either, is that like the superman where you lay on your stomach and lift your arms and legs off the ground?
TurningGreen
Well-known member
To me it feels more like a stretch. On back with feet planted then you lift your body off the ground so essentially all that is touching is your shoulder blades. The dude I lift with calls it a back plank so I call it that at lack of a better name.
ScottyDoc
Well-known member
musclerican
Member
Lmao
ScottyDoc
Well-known member
GREEN... I Challenge you to a dual at Midieval Times... Bring it, it will be like that episode of "Star Trek" where Spok & Captain Kirk had to battle it to the death... "Jim... I must Kill You now, or they will surely Kill us Both!!!" "Come Back here... So I may Brain Thee!"
TurningGreen
Well-known member
Bring the Pain White Boy...
thetinyguy
Well-known member
LOL fight to the death!!1
TurningGreen
Well-known member
8/17/2011
Nutrition
Fat -90.2g (32%)
Carbohydrate -144.3g (23%)
Protein -277.4g (44%)
Calories (Lift Day) -2,510
Training
Squat -10x10 @ 185lbs
RDL -10x10 @ 135lbs
Seated Calf Raise -3x25 @ 170lbs
Abs (no gay back planks today AL)
I am really beat up from GVT so today I decreased my weights and really focused on getting those 4 second negatives. I felt great at the end of the workout and I can honestly say that even with the decreased load it was still one hell of a workout.
Nutrition
Fat -90.2g (32%)
Carbohydrate -144.3g (23%)
Protein -277.4g (44%)
Calories (Lift Day) -2,510
Training
Squat -10x10 @ 185lbs
RDL -10x10 @ 135lbs
Seated Calf Raise -3x25 @ 170lbs
Abs (no gay back planks today AL)
I am really beat up from GVT so today I decreased my weights and really focused on getting those 4 second negatives. I felt great at the end of the workout and I can honestly say that even with the decreased load it was still one hell of a workout.
TurningGreen
Well-known member
Once again hard at work on the Taurus Nutrition logo...this is probably my last run at it.
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thetinyguy
Well-known member
Once again awesome design man, i seriously couldn't draw that even if i traced it. I really want to brush up on my art skills!
That extra volume might slow you down at first but as soon as you get your body accustomed it'll recover a lot quicker and you'll start seeing strength gains!
musclerican
Member
There nice but I can do better lol, kidding,
ScottyDoc
Well-known member
Your Drawing for Taurus is Kick-A$$ Bruddah!
TurningGreen
Well-known member
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People, please participate so we can all get some LIT-UP thanks
People, please participate so we can all get some LIT-UP thanks
thetinyguy
Well-known member
YES PLZ GO WIN SOME PEACH TEA PRE WORKOUT, TELL YOUR KIDS. TELL YOUR WIFE. BECAUSE EVERYBODY GETTIN LIT UP OUT HERE.
TurningGreen
Well-known member
8/18/2011
Nutrition
Fat -43.4g (24%)
Carbohydrate -91.7g (22%)
Protein -222.9g (54%)
Calories (Burn Day) -1,629
Training
1.5m jog
DB Bicep Curl - 1x2/1x4/1x6/1x8/1x10 @ 25/30/35/40/45 no rest between sets
- 1x10/1x8/1x6/1x4/1x2 @ 45/40/35/30/25 no rest between sets
Hammer Grip Pull-Up -1x20/1x15/1x10/1x10
Hand Stand Push-Up - 1x20/1x15/1x10/1x10
(alternate sets)
Iron Warrior/Kleen Machine training starts Monday...Hell yeah Bishes!
Nutrition
Fat -43.4g (24%)
Carbohydrate -91.7g (22%)
Protein -222.9g (54%)
Calories (Burn Day) -1,629
Training
1.5m jog
DB Bicep Curl - 1x2/1x4/1x6/1x8/1x10 @ 25/30/35/40/45 no rest between sets
- 1x10/1x8/1x6/1x4/1x2 @ 45/40/35/30/25 no rest between sets
Hammer Grip Pull-Up -1x20/1x15/1x10/1x10
Hand Stand Push-Up - 1x20/1x15/1x10/1x10
(alternate sets)
Iron Warrior/Kleen Machine training starts Monday...Hell yeah Bishes!
thetinyguy
Well-known member
FOR ZE WIN! Nice workout too i never tried handstand pushups :S
ScottyDoc
Well-known member
Oh... I love these, so you were doing them one arm at a time right, alternating from one arm to the other, Sweeeet!