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Jakellpet’s 6 Week ReCreation

jakellpet

jakellpet

Banned
Greetings!

I’ve been trolling AM for too long. . . the odd review here and there, but it’s time I put some effort into a log.

Since Jan 1 I have been achieving steady results from a recomp.

Diet has been clean with a focus on quality V.M.A- rich food and a CHO intake tapered throughout the day.

Training has been in a largely fasted state, with a programme based on compound tri-sets.

To date my weight has dropped from 97kg to currently 92kg, but more importantly BF% has dropped without apparent loss of lean mass.

With winter season in the Southern Hemisphere approaching, I’ve decided to get as lean as possible before my bulk in six weeks. Going forward from there my goal will be to clean bulk with minimal fat gain.

So the following changes have been made:

-Calorific deficit change to -1500 cal.

-Rebalance to CHO intake – managed by Anabolic Pump (after 6 months off!)

-Reconfiguration of Supplementation

-Changes to training frequency – rolling day on day off.

Check out the tables below:

Running my calorific intake at such a deficit is going to risk some loss of lean mass – hopefully minimised by my USPLabs-dominant supplementation regime.

I’ll be using a standard log template, throwing in graphs, recipes, some general commentary and pics.

I have been through ‘weight loss’ before, but new to cutting. I am more intuitive to my regimes, so this may work for or against me.

Constructive criticism and advice are welcome!
 

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Subscribed.
 
In..
 
You're already down 10 pounds,.. great work!! Keep it up!!
 
end of Feb

Fat starting to shift faster now - strength still up. Fitness strong
 

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Dude..I guess. Bigtime diff in the chest. Shoulders look fuller, traps & neck bigger too..
Been a prosperous couple months for you.
Kid's a cutie.
 
jakellpet said:
chest filling out nicely, getting some good definition
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The chest definitely filled out, nice work ! Hit the decline flyes and decline DB bench to help fill in the lower pec's. :thumbsup:
 
Now - 202lb

yesterday's and todays pics - including some legs shots.

. . . it's a damn art form trying to get some pics of yourself????
 

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snagency said:
Dude..I guess. Bigtime diff in the chest. Shoulders look fuller, traps & neck bigger too..
Been a prosperous couple months for you.
Kid's a cutie.
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AK32408 said:
The chest definitely filled out, nice work ! Hit the decline flyes and DB bench to help fill in the lower pec's. :thumbsup:
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thanks fellas - Ive been focussing on the shoulders - it's been a weakness that has pissed me off for a while.

Have neglected the chest and quads a little - will post up my programme Ive been running the last 6 weeks later today :bandit:
 
Looking good man! this should be a productive log at this rate..
 
bolt10 said:
Looking good man! this should be a productive log at this rate..
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Inarius said:
good job boss. Soon you won't have much left to lose
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Thanks guys! My work is about to change - what I was doing is laid out below:

Workout 1

TriSet 1 (10,10,10) x6 1min rest

Front Squats
Single Leg Lunges
Standing Military Press

TriSet 2 (10,10,10) x6 1min rest

Bench Press
Bentover Row (u/hand)
Sitting Lat Raises

With a delt focus, form, speed, breathing and rep completion are important for all sets, so it takes a little tweaking on the weight to begin with.

Workout 2

TriSet 1 (10,10,10) x6 1min rest

StiffLeg Deadlifts
Incline Pressups
Military Press

TriSet 2 (10,10,10) x6 1min rest

HangCleans
BentOver Rows (O/Hand)
BB Curls

Over a two week period, I fit these in as follows:

Day 1: Cardio
Day 2: Workout 1
Day 3: Cardio
Day 4: Workout 2
Day 5: Off
Day 6: Cardio
Day 7: Workout 1
Day 8: Cardio
Day 9: Off
Day 10: Chest/Back s-sets
Day 11: Off
Day 12: Tri/Bi s-sets/Cardio
Day 13: Off
Day 14: Off


Two weeks ago I changed into full USPLabs fasted mode, and it panned out as the following:

Day 1: Workout 1 am Cardio (boxing/circuits) pm
Day 2: Off
Day 3: Workout 2 am Cardio (boxing/circuits) pm
Day 4: Off
Day 5: Chest/Bi (muscle group supersets) am (boxing/circuits) pm
Day 6: Off
Day 7: Workout 1 am Cardio (boxing/circuits) pm
Day 8: Off
Day 9: Back/Tri (muscle group supersets) am (This was this am)
Day 10: Off
Day 11: Chest/Bi (muscle group supersets) am Cardio pm
Day 12: Off
Day 13: Legs
Day 14: Off

I'll have some lifting stats to post up at some stage -some still on paper so data entry required.
 
whoa easy on the nut-hugger shorts! hahah!:tongue2:
 
very well...........carry on!
 
Damn, you got 2? Keep it in ya pants already!:laugh:
There cute as hell man, but Im surprised you even get enough time to work out/diet properly. I have been with the odd single mum, and even 1 kid is crazy! How you do it?:scared:
 
OzzY SluGGa said:
Damn, you got 2? Keep it in ya pants already!:laugh:
There cute as hell man, but Im surprised you even get enough time to work out/diet properly. I have been with the odd single mum, and even 1 kid is crazy! How you do it?:scared:
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It's all routine and planning bro. I work away on the mines for 8 days, so that is all taken care of.

When back in the city I have these guys for my break. They come to the gym and stay in the creche while Im there. In the arvo I walk them for cardio.

When they nap, Dad naps because you never know when you're next going to catch z's :bandit:
 
Iron Lungz said:
Oh, so I take it that you like guys, eh? That's cool, man - whatever floats your boat. :thumbsup:
Anyone else object to my avatar of choice?

:biglaugh:
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I'm in favor of your avi of choice :D
 
LOL, no objection here:laugh:
Just them fine ass Bitches you always have break my already average concentration abilities :D
 
3 days late, but looks like it's still just starting, woowoo!
 
Man your kids are handsome! They must get it from their mother! :lol:
 
SilentBob187 said:
3 days late, but looks like it's still just starting, woowoo!
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welcome SB!

TheLastRonin said:
hehe thanks..can you tell I'm anti-peta?:firedevil:
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peta is retarded :bandit:

giantbrandon said:
cool as, subbed
would it be worth recomping after the cut and not bulk
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Ive done enough recomping GB - I need to take the lessons learnt from last years bulk and fine tune. I want mass, but at managable/acceptable levels of fat gain.

From there I will phase into recomp, then another cut. That is the plan :bandit:

thaOrleanyte said:
Man your kids are handsome! They must get it from their mother! :lol:
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I'm fine with that, as long as they don't inherit the personality disorder as well :hammer:
 
Wednesday 4th March

Workout: Back and Tricep Ssets. (12 rep pre-fatigue mod 8 rep compound heavy)

Strength: Poor, but increased during WO

Endurance: Excellent – within an hr window I have no problems fasted training.

Aggression: Average

Libido: Raging Elephant

Skin: Okay – get occassional acne with SuperSap/1-C. Starting to get small stretch marks under armpits.

Weight: stable 91.6kg (201.5LB)

Appetite: Under control. Initially ReCreate sends my appetite through the roof until the suppression kicks in – after 8 days it’s kicking in now. Anabolic Pump can leave me hungry – counter by munching on celery sticks

Sleep: Good – lots on my mind, so I bumped my 1-C dose to 3 caps. 8hours.

Vascularity: Okay post WO after my vege juice. Getting 2nd veins running up the inside of my arms

Comments:

-Woke up looking real flat. Unsure why as had my std carbs with my last meal so glycogen should have been there. It could be a hydration issue.

-Strength was down during start of workout but improved. This is rare - it’s not often I have a poor workout.

-Picked up the kids at 1300hrs – we all slept for 2hrs. Eat tuna (1 tin with oil, 1 tin in spring water plus some salad at 1500hr.

-1700hrs went for a 1.5hr walk with the pram loaded up –up and down hills. It was damn hot still

-1900hrs dinner – see pic: (note the rice is loaded on top of more salad, so there is less than it seems.

The salad is baby spinich, red and orange caps, shed load of spring onions, chopped celery and cucumber, heap of freshly chopped mint and parsley, and a little chopped walnuts.

I make my own dressing too: 3 parts low-sodium soya, 2 part olive oil with a chopped chilli and garlic and a tsp of flaxseed oil.

-2030hrs: needed some more protein- cottage cheese and raw garlic
 

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You are one healthy Mofo dude! I hate Veggies so much. I was one of them kids that had to stay at the table till he ate them all. Id be there till bedtime.....:laugh:
 
mmmmm..my kind of food.. :food:
I noticed that you do the tuna in oil J; I assume this is because you feel the oil version is more fat-nutritious (and not just cuz it tastes better)..
Here's a little info on canned tuna (btw - my preference is albacore, solid, in water):
Canned Tuna
If you established that fresh tuna fish is excellent for your health, can the same be attributed to canned tuna? If you are think canned foods are less nutritious than fresh options, you are not far from truth. But canning may not be as bad as you think.

Canning foods is a very effective method of preservation. The process protects against the growth of micro-organisms and kills harmful bacteria, but the high heats used for canning rob foods of vast amounts of nutrients, especially vitamin C, Thiamin and Riboflavin which are sensitive to light. You still benefit from the mineral supply of the canned foods, and the macro-nutrient nourishment may even be better than what you find in fresh products.

So, canned food is not always worse than fresh or frozen. If the food's overall quality is high, it is best in all forms - canned, frozen, or fresh.

Canned tuna can be a good source of Omega-3 fats, but the specific amounts depend on the product you choose. You'll find a variety of different terms used to describe tuna on canning labels. The market name "light" tuna may refer to many different species of tuna, including Skipjack, Bluefin, Yellowfin, and Tongol, but the specific name"albacore" or ''white tuna' comes from a biological species of tuna Thunnus alalunga, which includes Longfin, Tombo, Ahi, and Ahi Palanacanas tuna.

Nutritionally, these different types of tuna are quite similar-except for their fat content, which can vary by as much as 10 grams per cup depending on the chosen species, additional ingredients used in canning, brand name, and season and water temperature where the fish was caught.

Choosing Canned Tuna
To get the most Omega-3 fats from your canned tuna, choose water-packed over oil-packed. The oil mixes with some of the tuna's natural fat, so when you drain oil-packed tuna, some of its Omega-3 fatty acids also go down the drain. Since oil and water don't mix, water-packed tuna won't leach any of its precious Omega-3s.

Some manufacturers first bake tuna for easy de-boning, but it causes a loss of natural beneficial oils. Then the fish is mixed with additives and flavorings and put into the can - all you really get from these products are nutrient-lacking calories. When tuna is packed into the can raw and cooked only once, all the natural juices and fats remain.
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snagency said:
mmmmm..my kind of food.. :food:
I noticed that you do the tuna in oil J; I assume this is because you feel the oil version is more fat-nutritious (and not just cuz it tastes better)..
Here's a little info on canned tuna (btw - my preference is albacore, solid, in water):
Click to expand...

thanks for the info Snag . . . it's was easy and cheap to take to work - but yeah, your assumptions were correct.

I'd actually drain out half the tin, then add the contents to another tin in spring water. . . The oil-based one was white flesh chunks in olive oil, but the springwater one looked processed. . . .

. . . I'll be making smarter choices thanks mate :thumbsup:
 
Pics look great. I think your quads look good,.. and you have a nice waist to shoulder ratio.
 
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