Fat to Shredded in 2022 Log

CasperKValentine

CasperKValentine

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Going by your starting pictures and starting bodyweight your going to need to get down to about 165lbs for a 6 pack. I know that sounds crazy but trust me that's the reality of it.

I remember being 225 been thinking to myself man if I could just lose 15 lb I'd get rid of this gut and I'd look jacked, then at 210 I remember thinking man if I just lose 10 more pounds. 200 I remember thinking man if I just lose 10 more pounds 😂😂😂😂.

We all have way more fat and way less muscle then we think we do.

I have abs now at 198 but it took multiple cuts and bulks over 2 years.

It's a neverending process.

Now I just try to make sure at the end of every year I'm 5 to 10 lb bigger with the same amount of body fat.

This is so accurate!
 
CasperKValentine

CasperKValentine

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I feel like id be a twig at 165 😂 I dont want to get any lower than 185, thankfully showing a 6 isnt really my ideal look anyways although it would be nice atleast once in this lifetime
I thought I would look a lot smaller at 190. But the thing is if you are doing it right you still look as big as far as muscle mass just a smaller waist and leaner appearance. The proportion can create an illusion. I think I actually look a little bigger at 190 because my arms are close to the same size and my waist is several inches smaller.

I understand not everyone covets the same look though. I don't have any desire to be sub 10% bf.
 

Thantis

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I thought I would look a lot smaller at 190. But the thing is if you are doing it right you still look as big as far as muscle mass just a smaller waist and leaner appearance. The proportion can create an illusion. I think I actually look a little bigger at 190 because my arms are close to the same size and my waist is several inches smaller.

I understand not everyone covets the same look though. I don't have any desire to be sub 10% bf.
If I could get to 15~17% I think id be pretty happy but as I get lower i'll know where the sweet spot is
 

Thantis

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7/20Food
B-2egg saus 16oz coffee -390
S- protein shake - 150
L- hamburger + sweet potato - 510
S- protein shake - 150
D- chicken breast + sweet potato - 600

7/20 Bi/Forearm
Incline Bench Dumbbell Curls - x8 35 x8 40 x6 45
Preacher Curls - x10 70 x8 90 x8 115
Standing Hammer Curls - x8 35 x8 40 x6 45
Single Arm Cable Curl - x10 40 x8 50 x4 60
Cabled Rope Curl - x10 90 x8 110 x4 120
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 75 x8 85 x6 95
Wrist Curls Flat Bar - x10 65 x10 75 x3 (failure) 95
Dumbbell Wrist Curls - x10 30 x10 30 x6 35
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 50 x8 50 x8 50
Farmers Carry - 30 second walk 70lb x3



7/21 Food/Legs/Abs
B- 2 egg saus 12oz coffee-290
S- protein shake - 150
L- 5 meatballs - 410
S-beef stick - 210
D- Salmon BLT - 610

Leg Press - x8 747 x8 927 x6 947 X3 1037
Hack Squat Machine - Wide x6 180 x6 270 x6 360
Leg Extension - x8 140 x8 180 x6 225
Seated Leg Curl - x8 120 x8 140 x6 160
Weighted Calf Extensions - x12 400 x12 400 x12 400
Bulgarian Split Squats - x10 body weight x6 120lb x6 120lb
Weighted Crunch - x10 60 x8 70 x6 90
Torso Rotation - x10 190 x10 200 x10 205
Cable Crunch - x8 70 x8 80 x6 100
Treadmill - 15% 2.0 30m
 

Thantis

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7/22 Food/Workout
B- 2 egg sausage 12oz coffee - 390
S-Protein shake - 150
L- Salmon - 450
S-Beef stick 210
D- Hamburger - 410

Shoulder/Chest
Flat Bench Barbell - x10 135 x4 225 x3 235 x2 245 x1 255 x1 275
Incline bench Barbell - x10 135 x8 155 x6 185 x4 225
Cable Flys Upper setting - x10 25lb, x10 30lb x8 35lb
Cable Flys Lower setting - x10 25lb, x10 30lb x8 35lb
Pec-Dec - x8 130lb x8 160lb x6 190
DB Shoulder Press - x6 50 x8 45 x10 40
Overhead Press Machine - x8 90 x6 110 x6 130
Shoulder Press Machine - x10 50 x10 65 x6 80
Machine Lateral Raise - x10 50 x10 60 x8 70
Shrug Machine - x8 180 x8 270 x6 360
Reverse Pec Dec - x8 80 x6 100 x6 110
Cable Lateral Raise - x20 10 x15 15 x10 20 x6 30
15% Treadmill 2.0 45m
 
match

match

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7/22 Food/Workout
B- 2 egg sausage 12oz coffee - 390
S-Protein shake - 150
L- Salmon - 450
S-Beef stick 210
D- Hamburger - 410

Shoulder/Chest
Flat Bench Barbell - x10 135 x4 225 x3 235 x2 245 x1 255 x1 275
Incline bench Barbell - x10 135 x8 155 x6 185 x4 225
Cable Flys Upper setting - x10 25lb, x10 30lb x8 35lb
Cable Flys Lower setting - x10 25lb, x10 30lb x8 35lb
Pec-Dec - x8 130lb x8 160lb x6 190
DB Shoulder Press - x6 50 x8 45 x10 40
Overhead Press Machine - x8 90 x6 110 x6 130
Shoulder Press Machine - x10 50 x10 65 x6 80
Machine Lateral Raise - x10 50 x10 60 x8 70
Shrug Machine - x8 180 x8 270 x6 360
Reverse Pec Dec - x8 80 x6 100 x6 110
Cable Lateral Raise - x20 10 x15 15 x10 20 x6 30
15% Treadmill 2.0 45m
So, if you sleep 8 hours a day, and do this workout, what do you do with the other 3 hours you have left over?:ROFLMAO:

I'm kidding of course. Nice work man, always impressed by the volume, looks brutal but fruitful.
 

Thantis

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So, if you sleep 8 hours a day, and do this workout, what do you do with the other 3 hours you have left over?:ROFLMAO:

I'm kidding of course. Nice work man, always impressed by the volume, looks brutal but fruitful.
haha more sleep? idk I feel like its not enough until I wake up sore the next day 😂
getting close to the end now about a month left, might add a couple weeks depends on how much gear I have left dont want to sit on a vial with like 2ml in it for 6months when I can just finish it off now
 

Thantis

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7/25 Food/Workout
B- 2 eggs sausage bagel 12oz coffee - 410
S- Protein Shake - 150
L- Hamburger(2 patties low cal bun) - 560
S- Beef stick - 210
D- Turkey sandwich - 405

Bi/Forearm
Incline Bench Dumbbell Curls - x8 35 x8 40 x6 45
Preacher Curls - x10 70 x8 90 x8 115
Standing Hammer Curls - x8 35 x8 40 x6 45
Single Arm Cable Curl - x10 40 x8 50 x4 60
Cabled Rope Curl - x10 90 x8 110 x4 120
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 75 x8 85 x6 95
Wrist Curls Flat Bar - x10 65 x10 75 x3 (failure) 95
Dumbbell Wrist Curls - x10 30 x10 30 x6 35
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 50 x8 50 x8 50
Farmers Carry - 30 second walk 70lb x3
Treadmill 10% 30m
 

Thantis

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7/26 Food / Workout
B- Protein pancakes 12oz coffee - 410
S- Protein Shake - 150
L- Chicken breast - 310
S- Beef Stick - 210
D- TBD

Back
Deadlift - x4 225 x4 315 x2 315
Hammer Strength ISO Low Lat Row - Single Arm x6 188 x6 213 x4 238
Bent over BB Smith Machine x6 135 x6 225 x4 275
Bent over DB Rows - x6 110 x4 115 x4 120
Lat Pulldown Wide - x10 x120 x8 130 x6 140
Seated Row - x10 100 x8 120 x6 140
Pull-up x6 3 sets
Treadmill 10% 30m
 

Thantis

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Had a trainer session on Wednesday and we did a ton of different stuff so hard for my to track that workout but i'll put yesterday and today

7/28-29 Food
B- chicken eggwhites 12oz coffee 390
S- Protein shake 150
L- 26 nuggets 710
D- PBJ - 410
B-chicken eggwhites 12oz coffee 390
S- Protein shake 150
L- Chicken Breast - 260
S- Beef Stick - 210
D- TBD

Legs
Leg Press - x8 747 x8 927 x6 927
Hack Squat Machine - Wide x6 180 x6 270 x6 270
Leg Extension - x8 140 x8 180 x6 225
Seated Leg Curl - x8 120 x8 140 x6 160
Weighted Calf Extensions - x12 400 x12 400 x12 400
Bulgarian Split Squats - x10 body weight x6 120lb x6 120lb
Treadmill - 15% 2.0 30m

Shoulder/Chest
Flat Bench - x10 135 x6 225 x4 225 x4 225 x2 225
Cable Flys Upper setting - x10 25lb, x10 30lb x8 35lb
Cable Flys Lower setting - x10 25lb, x10 30lb x8 35lb
Pec-Dec - x8 130lb x8 160lb x6 190
DB Shoulder Press - x6 50 x8 45 x10 40
Overhead Press Machine - x8 90 x6 110 x6 130
Shoulder Press Machine - x10 50 x10 65 x6 80
Machine Lateral Raise - x10 50 x10 60 x8 70
Shrug Machine - x8 180 x8 270 x6 360
Reverse Pec Dec - x8 80 x6 100 x6 110
Cable Lateral Raise - x20 10 x15 15 x10 20 x6 30
10% Treadmill 2.0 30m
 

Thantis

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8/1 Food/Workout
B- Protein pancakes - 435
S- Protein shake - 150
L- Hamburger - 310
S- Protein Bar - 150
D- TBD


Chest/Tri
Flat Bench - x10 135 x4 225 x4 225 x4 225 x4 225 x2 225 x2 225 x2 245 (all pause reps)
Incline Bench - x10 135 x8 135 x6 135 (pause reps)
Cable Flys Upper - x8 20lb, x8 30lb x6 40lb
Cable Flys Lower - x8 20lb, x8 30lb x6 40lb
Pec-Dec - x8 145lb x8 160lb x6 190 x12(failure) 100
Cable Tricep Rope - x8 100lb x8 110lb x6 120lb
Seated Tricep Pushdown - x10 80 x8 100 x8 120
Cable Tricep Rope (behind the head) x8 80lb x8 90lb x6 100lb
Chest Dips - x10 body weight 3 sets
Seated Tricep Vertical Pushdown - x6 210 x6 240 x4 270
Finished on treadmill 15% incline 2.0sp for 30m
 

Thantis

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8/2 Food
B-2 egg english muffin 16oz coffee -490
S- beef stick - 210
L- Chicken sandwich - 320
S- protein shake - 150
D- chicken breast + sweet potato - 600

8/2 Bi/Forearm
Incline Bench Dumbbell Curls - x8 35 x8 40 x6 45
Preacher Curls - x10 70 x8 90 x8 115
Standing Hammer Curls - x8 35 x8 40 x6 45
Single Arm Cable Curl - x10 40 x8 50 x4 60
Cabled Rope Curl - x10 90 x8 110 x4 120
Reverse Grip Curls EZ Bar Wrapped Thumb Grip - x10 75 x8 85 x6 95
Wrist Curls Flat Bar - x10 65 x10 75 x3 (failure) 95
Dumbbell Wrist Curls - x10 30 x10 30 x6 35
Reverse Grip Curls EZ Bar Cabled Wrapped Thumb - x8 50 x8 50 x8 50
Wrist Curls Flat Bar Cabled Behind The Back - x8 50 x8 50 x8 50
Farmers Carry - 30 second walk 70lb x3
 

Thantis

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8/3 Food
B-2 egg english muffin 16oz coffee -490
S- beef stick - 210
L- Chicken sandwich - 320
S- protein shake - 150
D- TBD

Back

Working with trainer today lots of different things and stretches difficult to log i'll post what I can later today
 

Thantis

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8/4-5 Food
B- chicken eggwhites 12oz coffee 390
S- Protein shake 150
L-chicken sandwich - 360
S- Greek yogurt + beef stick 400
D- Salmon Fillet Broccoli- 380


B-chicken eggwhites 12oz coffee 390
S- Protein shake 150
L- Salmon Fillet Broccoli- 380
S- Beef Stick - 210
D- TBD

Legs
Hack Squat Machine - Wide x6 180 x6 270 x6 270
Leg Extension - x8 140 x8 180 x6 225
Seated Leg Curl - x8 120 x8 140 x6 160
Weighted Calf Extensions - x12 400 x12 400 x12 400
Bulgarian Split Squats - x10 body weight x6 120lb x6 120lb
Treadmill - 15% 2.0 30m

Shoulder/Chest
Flat Bench - x10 135 x6 225 x4 225 x4 225
Cable Flys Upper setting - x10 40lb, x8 60lb x6 70lb
Cable Flys Lower setting - x10 40lb, x8 50lb x6 60lb
Pec-Dec - x8 130lb x8 160lb x12 130
DB Shoulder Press - x6 50 x8 45 x10 40
Overhead Press Machine - x8 90 x6 110 x6 130
Shoulder Press Machine - x10 50 x10 65 x6 80
Machine Lateral Raise - x10 50 x10 60 x8 70
Shrug Machine - x8 180 x8 270 x6 360
Reverse Pec Dec - x8 80 x6 100 x6 110
Cable Lateral Raise - x20 10 x15 15 x10 20 x6 30
10% Treadmill 2.0 30m
 

Thantis

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So i've got 2 weeks left, today was my last dose of Mast as i've run out so my plan is to back down the test to 400 from 600 for these last 2 weeks since I wont have the e2 effects from the mast and I would hate to start getting sides this close to the end.
i'll be on a trip starting Sunday but the convention center i'll be at has a gym so i'll still be working out and I plan to pin again Sunday before I leave and ill pin again Saturday when I get back.

Currently 196.8 but im slightly dehydrated, with a normal day of water retention im holding at 199.2 I feel great and am overall happy with how this cut turned out. I'm going to slowly start to add calories next week to get my body back into maintenance mode so my plan is 200 a week till im back at 2500 or somewhere around there is this the correct approach? Then i'll start PCT 4 weeks after my last shot
 
gphagan1

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So i've got 2 weeks left, today was my last dose of Mast as i've run out so my plan is to back down the test to 400 from 600 for these last 2 weeks since I wont have the e2 effects from the mast and I would hate to start getting sides this close to the end.
i'll be on a trip starting Sunday but the convention center i'll be at has a gym so i'll still be working out and I plan to pin again Sunday before I leave and ill pin again Saturday when I get back.

Currently 196.8 but im slightly dehydrated, with a normal day of water retention im holding at 199.2 I feel great and am overall happy with how this cut turned out. I'm going to slowly start to add calories next week to get my body back into maintenance mode so my plan is 200 a week till im back at 2500 or somewhere around there is this the correct approach? Then i'll start PCT 4 weeks after my last shot
Good job man…..looks like it went really well for you….. Built some muscle and lost fat that’s a win win.👍
 

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