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Tony & Paul Workouts

Tony & Paul - Workout - Chest 42 - Tuesday 5th June 2018

Yesterday's chest workout was very hard, left elbow was sore when bench pressing and weights felt real heavy, stability does not seem the same, as fat is dropping workout performance is suffering more for the two of us, we got through the workout well enough though, i find my strength is still there just the endurance has dropped and i can fail unpredictably before my normal 10-12 reps.

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Tony & Paul - Workout - Back & Shoulders 54 - Wednesday 6th June 2018

Yesterday's back and shoulder workout went quite well, energy levels were not too bad, i did use a non stim pump based pre workout nox pump though but it did not do much for me, due to being low carb i find it harder to get a muscle pump and found my muscles to be flat and vascularity is not as great, when i carb up on this Sunday's Refeed there should be a major change in the way i look for Mondays Leg Workout and Tuesdays Chest Workout, it may even allow for me to look better on the Next Wednesdays Back and Arms workout. Usually though from past experience i find i only retain the water weight and muscle fullness for 1-2 days after so start becoming depleted by wednesday after a sunday refeed.

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Tony & Paul - Workout - Legs 139 - Thursday 7th June 2018

Had to perform leg workout yesterday instead of today and will now be performing biceps and triceps workout later today, overall workout went great, i have dropped reign down to 10 grams which is two level scoops rather than the 10.5 recommended and feel it works much better.

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I am still fully depleted due to PSMF style dieting and flat as a pancake, my muscle fullness with be up way more after this Sunday's refeed, vascularity is also nowhere near as prominent as it is when i am carbed.
 
Tony & Paul - Workout - Arms 18 - Friday 8th June 2018

Yesterday's arm workout went awesome strength was up and had an awesome pump despite being quite flat and depleted of carbs, my younger brother is also looking the most shredded i have ever seen him and this is his first cut using no fat burners, other than AM coffee.

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Tony & Paul - Workout - Back 68 - Saturday 9th June 2018

Todays back workout was also awesome, i had my main meal in the AM at around 11, 1st protein shake at around 1:05pm and then 2, protein shakes at around 3:30pm - 4:00pm, and performed workout at around 5:00-6:30 pm due to having all 3 protein shakes and 1 meal pre workout, all of my daily food intake workout was awesome, also was not hungry after workout and am still not hungry and it is 10:43pm so i might do this more often, if my energy is this great from pre loading all of my calories prior to workout and not eating post workout, i usually like to go for protein post workout and tend to feel hungry but for my next 2 weeks if feeling a little tired i may either have all food prior to workout or main meal and 2 protein shakes and then last one post workout to have something to aid in recovery.

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I am looking forward to tomorrow, it is the end of week 8 of mine and Tony's cut, and an update for progress images and film which will be uploaded at end of week 10 which is the planned end of this cut, who knows i may push it to 12 weeks yet to see if i can get leaner depending on how things go, i will be having more regular refeeds now after this hardest week 8, next week which is week 9 and week 10 will have a refeed on the Sunday or Monday depending on which day i can fit it on, e.g. i will perform my next refeed after tomorrows on the 18th June and then last one for end of week 10 will be on the 24th or 25th June depending on if i am held up with work. Also we were going to do progress film and photos for end next week which is week 9 but we will skip it and just go for the last week 10, so film and photos in final transformation will go from weeks 0 - 4 - 6 - 8 and then the final point week 10, i may also push to week 12 if i feel i need to get leaner and also add in the film and photos for week 12 seperate from the main 10 week transformation / cut / summer fat loss phase.

If i have time i plan on updating weight results and loss for this week and if body fat is down on caliper readings for us both, i also have not capped my refeed and will eat as much as i want tomorrow without bloating and force feeding. It is planned as a refeed and will focus mainly on high carbs but if i do eat fattier foods and have more of a cheat i will be adding in my usual Defuse, Assass1nate, White Kidney Bean, Lipomyl, Apple Cider, and Ceylon Cinnamon. Also i take L Carnitine every day at 2 grams so will keep that and my digestive enzymes to aid with mass intake of food and maybe my B super complex and alpha men multivitamin, there is probably more supps i will use but cannot list of the top of my head.
 
Sunday 10th June 2018 End of Week 8 Cutting / Fat Loss Update & Refeed Day Today

Today is my refeed day which is going awesome so far:

Any way for the weekly weight update and progress:

Paul (ME) 12st 13 lbs or 181 lbs (-5lbs in one week)

Tony 9st 12.75lbs or 138.75lbs (-1.75lbs in one week)

I am down another 5 pounds in one week and Tony is down almost 2 lbs, we are down on body fat again and looking much leaner now, we are very happy with the progress and feel we have dropped tons of fat in just 8 weeks.
 
Sunday 10th June 2018 Refeed or more like cheat day.

Yesterday's Refeed which was more like a cheat day went well, i am up 10.5 lbs today to 13st 9.5lbs or 191.5lbs

Tony is up 8 lbs to 10st 6.75lbs or 146.75lbs

Kcals and Macros

Me: 10:746 Kcals, 573.98g Protein, 1417.99g Carbohydrates, 292g Fats * used 9 defuse, 4 Assassinate, 6 White Kidney Bean, 6 Lipomyl, + 2 Slin max, to off set calories, carbs and fat intake.

Tony: 9944.5Kcals, 293.47g Protein, 1143.54g Carbohydrates, 469.16g Fats * has problems with caloric intake goal was for him to hit around 8K but he smashed it and was at almost 10K.

Great thing is i woke up looking leaner, belly did not get bloated at all through day and i was able to tense all abs properly even after eating all that food in the night which is new to me, Both of us look drier and leaner but muscle fullness has increased so i feel this worked well. Vascularity is also up, yesterday i had the veins running through chest and ribs as well as middle of abs which only happens when i am at my leanest. Next 2 weeks should be great, this week 9 and next week 10 to get even lower body fat, we may clean up these mass eating days if performed once per week and every 3 days to remain leaner. for E2 weeks or every 3-4 weeks i feel we can get away with being loose with the calories and fat intake without too much fat gain due to how depleted the body is.

We are looking forward to our leg workout soon due to the energy we have from all of the food yesterday.
 
Sunday 10th June 2018 Refeed Video

Here is the vid of everything that was consumed by us both on the Sundays Mass Food Day.

Muscle Fullness and pumps yesterday for the leg workout were great, was a little weaker on squats though which may have been due to pre exhausting the hamstrings and calves with a workout on Sunday.

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Tony & Paul - Workout - Legs 140 - Monday 11th June 2018

Yesterday's leg workout went really well, did feel a little less strong on squats though which had me confused, i do not know if its due to my bodyweight dropping changing the feel of balance, weights felt heavier on my shoulder in general, felt power to use normal weight but stamina seemed to drop off despite training with Re1gn and being fasted for around 16 hours prior to workout, should not have needed any food due to all the calories and carbs consumed the day before on Sunday.

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Tony & Paul - Workout - Chest 43 - Tuesday 12th June 2018

Yesterday's chest workout went great overall, due to my bodyweight being down overall balance on the 130 lb dumbbells is harder and they feel heavier but can still be used, i also found it harder on decline bench for my max weight and could only get 8 reps vs my normal 10, this is not that bad for week 9 of my cutting phase, i have increased protein intake this week though by 50 grams per day which i feel is aiding in my energy levels.

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Tony & Paul - Workout - Back & Arms 49 Wednesday - 13th June 2018

Todays back and arms workout went really well, energy was up and had a great pump.

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I have been using a fat burner from Brawn Nutrition breakdown is below:
3,5 T2 1200mcg
Pure Energy 200mg
Caffeine 200mg
Fucoxanthin 10% 200mg
Green Tea 50% 500mg
Stearoyl Vanillylamide 50mg
Alpha GPC 300mg

That above is for 4 caps split 2 x in the am and 2x in the pm (120 in the tub which will last 1 month)

I find this is the highest dose T2 product that i have used and has been providing slight lethargy and i have been feeling much warmer and hotter in general, i will update on weight at end of week to see how this supplement has had an effect in comparison to the usual ignit3 that i use or bloodshr3d raw.
 
Tony & Paul - Workout - Shoulders 19 - Thursday 14th June 2018

Todays shoulder workout went quite well, strength and energy was up, i have been feeling a lot warmer though and have more lethargy through the day despite running on an extra 50 grams of protein per day. I do not know if this is down to the addition of Brawn Thermolean which is the only real change i have made, i feel the T2 maybe having more of an effect on me because my appetite has also been increased quite allot, i do feel 1200mcg of T2 is a high dose and the most i have used before was 600mcg only for 1-2 weeks.

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Tony & Paul - Workout - Legs 141 - Friday 15th June 2018

Yesterday's leg workout went well, strength was up and energy levels were stable, looking forward to monday now which is my next high food refeed day.

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Tony & Paul - Workout - Back 69 - Saturday 16th June 2018

Todays back workout went awesome, energy was up, i had more protein pre workout, 2 x 170g sirloin steaks due to them being frozen together which was over 80 grams of protein when combined with the broccoli, there was some fatty bits on the meat though so i spat them out and binned them, i will not be going for any sirloin or rump steaks from now on and just stick with fillet because i am fussy in general with red meat, I had more energy from higher protein intake, still did not get much of a pump and feel carbs are depleted again, i find after last Sundays Refeed it only seems to last for 2-3 days max so by Wednesday i feel i have burned through all of what is stored. Tomorrow will be a weight and BF caliper check so i will update on what has changed in 1 week.

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Sunday 17th June 2018 End of Week 9 Cutting / Fat Loss Update.

Weekly weigh in.

Paul (ME) 13st 7.25 lbs or 189.25 lbs (+8.25lbs in one week)

Tony 9st 13lbs or 139 lbs (+.25lbs in one week or 1/4 lb in a week)

I am quite a lot this week over half a stone but look fuller overall and drier and more striated according to Tony's feedback / assessment this morning, I also found Tony was looking fuller and more shredded overall quads have leaned more as well as abs and serratus. Great improvements this week, Caliper measurements displayed an increase in lean mass for me by 7.92 lbs so i feel it is water in the muscle and not fat gain, Tony seems to has maintained LBM and not had much of a change according to calipers but visual difference is evident.

Progress is going great, today should have been the end of week 9 refeed but it has been pushed back to tomorrow due to work commitments for me today. It is normally my rest day but i plan on going Quads today shortly, i will be doing Front Squats, Hack Squats and Leg Extensions and then training the Hamstrings and Calves tomorrow during the refeed.
 
One more week until progress video will be made for whole 10 weeks progress, 10 week point images will be planned for next Sunday or Monday, and then i will post in this log. Will also include images if requested to show changes from weeks 0, 4, 6, 8 and 10, may also apply some pro tan to get as dark as possible and look better overall, my natural tan is quite strong which should suffice.
 
I am big fan of ign1te in summer, I can't deal with the additional sweat from bloodshr3d raw-I sweat too much to start with working outside in the heat and sun....


you guys are still killing it!!!
 
thebigt said:
I am big fan of ign1te in summer, I can't deal with the additional sweat from bloodshr3d raw-I sweat too much to start with working outside in the heat and sun....


you guys are still killing it!!!
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Thank You for your positive feedback, it is greatly appreciated by me and Tony :thumbsup:
 
Thanks for compliments, I am around 5 foot 8 and he is 1 to 1.5 inches shorter so 5 foot 6.5 inches. Somehow I still seem to be growing taller around 1/2 to 1/4 inch every year. He is only 19 so potential for growth is massive he is still just getting started.
 
I was down to a depleted 180-181 lbs last Sunday. When fully carbed I can get to around 195-200, heaviest I got to at beginning of year and end of mild bulk prior to cutting was 230lbs. Which was only 9 weeks or 64-65 days ago. Max I ever desire to be is 280lbs. In next 10-12 years.
 
paul56778 said:
I was down to a depleted 180-181 lbs last Sunday. When fully carbed I can get to around 195-200, heaviest I got to at beginning of year and end of mild bulk prior to cutting was 230lbs. Which was only 9 weeks or 64-65 days ago. Max I ever desire to be is 280lbs. In next 10-12 years.
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only problem with getting that heavy is when you get older it is very hard to still lift heavy enough to maintain it...trust me I know!!!
 
thebigt said:
only problem with getting that heavy is when you get older it is very hard to still lift heavy enough to maintain it...trust me I know!!!
Click to expand...

I would not plan on maintaining it long term due to the unnecessary strain on heart and body in general, i feel a better weight for me to be peaking at would be 220-230 which is more sustainable long term.
 
Update from Monday 18th June 2018 "More Like Cheat Day"

Yesterday's Refeed which was more like a cheat day went well, i am up 14 lbs today to 14st 5.75 lbs or 201.75lbs

Tony is up 10.5 lbs to 10st 6.5lbs or 146.5lbs

Kcals and Macros:

Me: 12:717 Kcals, 646.1g Protein, 1583.08g Carbohydrates, 412.16g Fats * used 6 defuse, 6 White Kidney Bean, 8 Lipomyl, to offset calories, carbs and fat intake.

Tony: 9212 Kcals, 203.97g Protein, 1376.38g Carbohydrates, 313.7g Fats * Not as high on calories as last week but still very high for him, he normally does 5-6 k calories.

Yesterday's high calorie day went awesome, the fat content was higher because we eat out and had fattier foods such as a cheese and onion pasty, also included nutella on toast and hot cross buns, Dr Zak's choc orange high protein peanut butter and the Grenade Spread in Milk Chocolate.
 
Tony & Paul - Workout - Legs 142 - Sunday & Monday 17th - 18th June 2018

Workout was broken up over 2 days as a change and worked well, quads on Sunday 17th and hamstrings and calves Yesterday with all of the high calorie foods so energy levels were awesome. I might do this on a regular basis but it would mean i am having no days off and training everyday of the week.


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Monday 18th June 2018 Refeed Video

Here is most everything Me and Tony devoured yesterday besides the smaller 1/2 cheese and onion pasty that we eat when out. and some other protein wafers that i eat and a couple of packs of the skinny protein bites, most everything has been caught in the video, the protein bars were awesome that i eat and i really liked the newer Lenny & Larry's Protein Cookie in the peanut butter chocolate chip. Pro Supps Snickerdoodle cookies are also very nice and one that i would rate highly as one of the best tasting protein cookies that i have tried besides the lenny and larry's.

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Tony & Paul - Workout - Chest 44 - Tuesday 19th June 2018

Yesterday's chest workout went well, strength was increased due to the mass of food eat on Monday.

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Tony & Paul - Workout - Back & Arms 50 - Wednesday 20th June 2018

Yesterday's back and arm workout went really well, due to having high food intake on Sundays Cheat Day i feel muscles still had fullness and i was more vascular overall, i feel that today now 2 full days after the high calorie day i have dropped most of the water weight / retention, strength was also good with workout, i did use less weight on cable bicep curls though because arms were becoming to pumped.

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paul56778 said:
I would not plan on maintaining it long term due to the unnecessary strain on heart and body in general, i feel a better weight for me to be peaking at would be 220-230 which is more sustainable long term.
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I agree 100%!!!
 
Tony & Paul - Workout - Shoulders 20 - Thursday - 21st June 2018

Todays shoulder workout went well, because i have increased protein intake to around 250-280 grams per day i have way more energy which has improved workout performance.

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thebigt said:
KILLIN IT!!!
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Thanks, :) This is Last Week of planned fat loss phase week 10, we will plan on doing or final photos and posing film on sunday and then create the 10 week transformation video for both of us to show how condition changed over 10 weeks of dieting.
 
Tony & Paul - Workout - Legs 143 - Friday 22nd June 2018

Todays leg workout went very well, due to eating quite close to workout i did not use any pre workout, i did notice more burning in my calves during the sets of 40 reps on seated calves, i always go for 40 reps min on seated calves because i feel they are an exercise that requires high reps to be effective. My legs seem to have increased in size despite being in a cutting phase and running on low calories. Due to lack of carbs i did feel flat and could not get a proper pump or vascularity, i feel it will show much better next week when carb up day will probably be on the Thursday which will be one day before the leg workout which should allow for the muscles to fill up and vascularity levels to improve. My pre workout meal was 2 x 170g Sirloin Steaks and 200 grams of Broccoli which provided around 82 grams of protein which is a decent amount, after the workout i consumed 90 grams of mixed whey isolate with whey concentrate which should have been around another 70 grams of protein, i then had 2 grenade carb killa bars which are new to me, i tried the Fudge Brownie and Dark Choc Mint, both were very nice and provided another 45 grams of protein, around just under 200 grams of protein was consumed today which has kept me full. I also did add in 20 grams of coconut oil to my post workout protein which made it taste great and boosted my calories by 180, today i consumed around 1520 calories, which is higher than my usual 1200-1380 which has been for the past few weeks.

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Tony & Paul - Workout - Back 70 - Saturday 23rd June 2018

Todays back workout went quite well, i had great energy levels but performed more reps with lighter weights and went for more of a pump.

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Sunday 24th June 2018 End of Week 10 Cutting / Fat Loss Update.

Weekly weigh in.

Paul (ME) 13st 2.5 lbs or 184.5 lbs down 4.75lbs in one week

Tony 9st 11lbs or 137 lbs down 2 lbs in one week

Both of us have lost more fat this week, this has been the planned end of a 10 week cutting phase, i was going to add images but may just have a transformation film made because it is going to be harder to upload all of the images for the progress in this forum when it can be all combined in one transitioning video which i feel is better in general
 
Update from Yesterday, Final Week 10 (Sunday 24th June 2018) High Calorie Cheat Day.

Yesterday's high food refeed was more like a cheat day and went awesome, i am up 11.5 lbs today to 14st dead or 196lbs

Tony is up 8.25 lbs in one day to 10st 5.25 lbs or 145.25lbs

Kcals and Macros:

Me: 13:223 Kcals, 653g Protein, 1604g Carbohydrates, 426.1g Fats * used 9 defuse, 6 White Kidney Bean, 8 Lipomyl, to offset calories, carbs and fat intake, also added in 6 caps of SlinMax, 2 , 2 , 2 split though day, i feel the additional slin max and 3 caps of defuse worked well due to me looking way fuller and more vascular today, Tony has also increased in size due to the high calories, carbs and fats yesterday and looks leaner.

Tony: 10:398 Kcals, 217.53g Protein, 1280.43g Carbohydrates, 472.05g Fats * Very high on calories 1 k more than last week,very high for him, he normally does 5-6 k calories on past re-feeds so is pushing the limits without being too bloated, fats help him get in more calories. All he used were some digestive enzymes to aid with processing the food.
 
10 Week Transformation 15th April 2018 - 24th June 2018 Tony

Here is Tony's transformation video for the 10 weeks of cutting:

Start Weight = 164.75 lbs or 11 stone 10.75 pounds

End Weight = 137 lbs or 9 stone 11 pounds

Total Weight Lost = 27.75lbs or around 2 stone. Average of 2.77 lbs every week.


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10 Week Transformation 15th April 2018 - 24th June 2018 Me - Paul

Here is My transformation video for the 10 weeks of cutting:

Start Weight = 216.75 lbs or 15 stone 6.75 pounds

End Weight = 184.5 lbs or 13 stone 2.5 pounds

Total Weight Lost = 32.25lbs or around 2.5 stone. Average of 3.22 lbs every week.

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paul56778 said:
Here is My transformation video for the 10 weeks of cutting:

Start Weight = 216.75 lbs or 15 stone 6.75 pounds

End Weight = 184.5 lbs or 13 stone 2.5 pounds

Total Weight Lost = 32.25lbs or around 2.5 stone. Average of 3.22 lbs every week.

[video=youtube;sw3CdpIbFSA]https://www.youtube.com/watch?v=sw3CdpIbFSA[/video]
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amazing transformation....must be my eyes playing tricks on me, but I swear you look bigger than before!!!

congrats!!!
 
paul56778 said:
Here is Tony's transformation video for the 10 weeks of cutting:

Start Weight = 164.75 lbs or 11 stone 10.75 pounds

End Weight = 137 lbs or 9 stone 11 pounds

Total Weight Lost = 27.75lbs or around 2 stone. Average of 2.77 lbs every week.


[video=youtube;ZM5mLi-fZbs]https://www.youtube.com/watch?v=ZM5mLi-fZbs[/video]
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from skinny to ripped...great job!!!
 
thebigt Thanks for feedback, I feel it has been a successful fat loss phase and i have retained all of my offseason gains in mass on my legs and back.
 
paul56778 said:
thebigt Thanks for feedback, I feel it has been a successful fat loss phase and i have retained all of my offseason gains in mass on my legs and back.
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you and your brother should both be really happy and proud--outstanding planning/work/dedication!!!

I am truly impressed, this is how you do it!!!
 
Tony & Paul - FOOD - ReFeed 53 - Sunday 24th June 2018

Yesterday's cheat day video of all of the food we consumed. (Note not all of the ice cream was eat or pop tarts that was just what we bought for all of the other planned high calorie days)

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Tony & Paul - Workout - Legs 144 - Monday 25th June 2018

Yesterday's leg workout was hamstrings, this is from a combination of Sunday and Monday, Quads on Sunday and Hamstrings and Calves on Monday.

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