doms are like women. painful, but can't live without them!

[joeycrack_au]

it's almost midnight and i don't have work tomorrow, so what better way to demonstrate my narcissistic values than to begin a log of my training on the internet?

in summary, i'm a 25 year old web developer from australia. i've been training inconsistently over the past 3 years and i don't like using capital letters.

height: 178cm / 5'10
weight: 90kg / 198lbs
body fat: ~13-14%

my aim is for by the end of the year to have my body fat low enough to have pretty defined abs (so anywhere between 8-10% is my goal). i also for some reason have the sudden urge to mention that i enjoy dead lifting and squatting for low reps so you'll don't think i'm some pansy who's only here to try and get a 6 pack.

i'll be doing this using a combination of UD2, maybe a bit of PSMF and some weeks of sprint / interval training assisted with a decent calorie deficit to break things up a little.

day 1 of 56 - UD2 depletion

meal 1: breakfast
4 scrambled eggs (1 whole / 3 whites)
1 slice wholemeal bread
10ml olive oil
75g tomato
30g low fat ham

meal 2: protein shake
60g WPI
200ml no fat milk
100ml no fat yogurt

meal 3: dinner
100g lean beef
100g lettuce
50g salsa dip
1 slice low fat cheese
75g tomato

meal 4: protein shake
60g WPI
200ml no fat milk
100ml no fat yogurt

total: 1277 calories
[p] 194g [c] 63g [f] 27g

workout:
depletion workout.

i'm not outlining my lifts because anybody who's done a depletion workout knows what you're lifting during these sessions aint worth bragging about.

[Steven001]

Welcome to the forums! So you're a Web Developer, eh? That's what I'm currently studying to be. What language to do/can you work in?

[joeycrack_au]

so i managed to get through the 2nd depletion workout in 45 minutes without throwing up, kudos to me. on a side note i've been peeing like a camel, i guess low carb / calories can have that effect on people.


Welcome to the forums! So you're a Web Developer, eh? That's what I'm currently studying to be. What language to do/can you work in?

thanks mate, i work primarily with asp.net, sql and ajax. what are you studying?

day 2 of 56 - UD2 depletion

meal 1: breakfast
4 scrambled eggs (1 whole / 3 whites)
1 slice wholemeal bread
10ml olive oil
75g tomato
30g low fat ham

meal 2: protein shake
60g WPI
200ml no fat milk
100ml no fat yogurt

meal 3: dinner
100g lean beef
200g mixed vegetables (peas, capsicum, beans)
50g salsa dip
1 slice low fat cheese
75g tomato

meal 4: protein shake
60g WPI
200ml no fat milk
100ml no fat yogurt

total: 1326 calories
[p] 198g [c] 67g [f] 27g

workout:
depletion workout.

[Steven001]

I'm just starting asp.net and C#. I mainly did PHP - which do be honest, I prefer at the moment. I'm not too keep on using Visual Studio for asp.net, since I don't fully know what's going on behind the scenes! I'm sure it will grow on me.

[joeycrack_au]

technically today was suppose to be cardio day, but from previous experiences whilst on UD2 i noticed that i would hold onto muscle better without it (whilst not really effecting fat loss).


I'm just starting asp.net and C#. I mainly did PHP - which do be honest, I prefer at the moment. I'm not too keep on using Visual Studio for asp.net, since I don't fully know what's going on behind the scenes! I'm sure it will grow on me.

i preferred php when i first started out, but haven't looked at it since learning .net and how to use visual studio, it's a pretty powerful application to use and imo after learning both, .net wins hands down.

day 3 of 56 - UD2 cardio / rest day

meal 1: breakfast
4 scrambled eggs (1 whole / 3 whites)
1 slice wholemeal bread
10ml olive oil
75g tomato
30g low fat ham

meal 2: protein shake
60g WPI
200ml no fat milk
100ml no fat yogurt

meal 3: dinner
100g lean beef
100g fish
lettuce, tomato, cucumber
50g salsa dip

meal 4: protein shake
30g WPI
200ml no fat milk
100ml no fat yogurt

total: 1248 calories
[p] 186g [c] 61g [f] 28g

workout:
none.