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Black_Curtain
09-21-2002, 02:46 AM
Main goal:
Drop 4%BF. Maintain LBM.

Background::
Started working out 13 months ago. Was 75KG, with very high
bodyfat and about 12" arms. Dropped 7KG, and then started working for adding LBM. For 3 or 4 months I worked on daily basis, each muscles each time and added almost nothing but fat (was 73-74KG) at this stage. Then started working out with a very basic routine of "3 sets, 10 reps each-working-all-muscles-but-legs". I added 1 or 2KG but still felt fat. I shed off about 1 or 2KG of fat and that was the moment I entered WBB. I started working out seriously and "gaining", esp. when I had a diary where I could keep track of my weights and bodyweight.
I am now somewhere in the ~79KG (shoes and cloth on) and I feel like I need to cut again. I would say I haven't gained too much fat, but for the first in my life I want to see my abs.

Things I know about my body:
* It's very hard for me to drop fat, but it is mighty easy to gain it.
* If I don't eat and train right during cutting, I lose more muscle than fat.
* My legs will remain big, even too big compering them to my upper body, incase I'd work them even one per week and a half or two weeks.
* My arms are highly stubborn and it's nearly immpossible for me to grow them.
* My upper body reacts to rep range of 8-10 the best.
* If I eat "too" good or healthy and don't touch anything innappropriate - after a while I just go and eat 10,000Cals. of sugars - I must eat balanced.


Routine:

A: Biceps and tris.
B: Chest and tris.
C: Back and biceps.
D: Shoulders and legs.

Days:
1: B
2: Cardio
3:
4: A\D
5: C+Cardio
6:
7: B + Cardio
8: Cardio
9: C
10: A/D
11:

Diet:

7 AM: One full wheat slice + Cottage cheese
10 AM: One full wheat slice + 40G Breast
1 PM: One full wheat slice + Yellow low fat cheese
4 PM: 200G breast+ rice
7 PM: 2 Eggs+100G cheese
10 PM: 50G Protein from powders

Milk and 0%FAT diet during day as much as needed to reach 160G protein.


Starting tommorow on my way to lean mean 76KG machine!

Black_Curtain
09-24-2002, 07:08 AM
Me and my friend
(I'm on the left)

Black_Curtain
09-24-2002, 07:09 AM
Tricep

Black_Curtain
09-25-2002, 06:58 AM
First day of cutting:

Woke up @ 12 O'clock:

Breakfast: About 50G of Corn-flex, with no sugar addition + 200ML 3% milk

Workout: Chest

Launch: About 200G Red meat + some pasta + sauce

Cardio: 2 Hours of basketball.

Notes: So far so good, I hope I won't eat too much after the BBall.

Black_Curtain
09-27-2002, 01:05 PM
Ok I've failed and ate like a pig at the evening of that night.
The following days diet wasn't too strict but I did do cardio (bball). Today :

Breakfast: 50G of full wheat sugar less cornflex
*Workout:Back*
Two hours later: 50G protein from powder
Launch: 180G Tuna, brown rice
Two hours later: 0% yugort x 2
Dinner: Falafel and Humus

Black_Curtain
09-28-2002, 08:20 AM
Ermm

Morning (after a long 12 hours without food): about 100G of english cake (yeah not so good for cutting but nothing serious)
+ 3 glasses of skim milk

Afterwards: Luanch: half a potato + about 300G chicken, maybe more

*Weird workout: I shoulder pressed a small tree which was lying there. Felt pretty easy but it was really fun to do.*

I feel graet coz i didn't take a desert after the launch.
horray

Silverback
09-28-2002, 04:07 PM
Good to see you've got the journal going but please sort the diet man, youve got to eat more often than 3 times a day spread it out it will help you in achieving your goals, remember diet will attribute 70% of your success.

Behemoth
09-28-2002, 04:31 PM
The gyms in Israel have trees not barbells? :scratch:

Black_Curtain
09-29-2002, 02:16 PM
LOLLLLLLLL no, I didn't visit the gym - I was just wandering around this village and ermm... saw a tree :P

Big ron - thank you for your advice, I know I should eat more frequent, but since I am out most of the day it is sometimes impossible. I try and eat 4 large meals a day and two shake\diet yugort meals. I sometimes eat 20-30G of breast just to keep the protein intake. Remmeber I DO sleep 12 hours too :|


Today:

Meal A: 50G full wheat cerial + skim milk
Meal B: 250G chicken + brown rice
*gym: chest workout - NOTE TO SELF: I HAVE STRECH MARK ALL OVER I MUSTN'T WORK CHEST UNLESS I WANT THE WHOLE AREA TO BE TORN
MEAL C: Skim milk + 50G protein from powder
*Cardio: Basketball (1 hour)*
Meal D: 3 eggs + 100G cheese + 1 slice of yellow cheese + full wheat bread
Meal E: Skim milk + 40G of breast

I guess today diet was pretty good, i was most time in motion and all... hopefuly i could fit my new jeans soon , because i really like it :|

Manveet
09-29-2002, 02:27 PM
Ya, straighten out the diet bro. Get in about six decent sized meals. Since you're cutting you need to lower your carbs, but don't go overboard. What you've got goin in terms of food looks good, maybe increase your protein. Also, you need to consume some sort of simple carbs after your workout, not just protein. You need something that contains dextrose or maltodextrin.

Silverback
09-29-2002, 03:57 PM
good work curtain, thats better dieting keep it up, although im worried about

"i sometimes eat 20-30g of breast"

i hope thats chicken ur talking about, or some innocent girls are going to be missing their puppies

Black_Curtain
09-30-2002, 09:29 AM
Thank you for your concern bros!

I am straighting out my diet now that I'm @ school, wake up at normal hour, and can eat more frequent.

Thank you for your advice about the plain carb after workout thingy - I didn't know about it! what is the point of consuming plain carbs after workout? re-gain energy?

And no I don't eat some girl's breast, even though I would mind :eek: :eek: :eek: :eek:

Black_Curtain
10-01-2002, 09:50 AM
Ok since today's and yesterday's diet was pretty much simillar, i won't bother making 2 posts:

7am: full wheat bread (one slice) + cottage cheese
9am: full wheat bread (2slices) + humus + 30G chicken
12am: full wheat bread (2 slices) + humus + 30G chicken
3PM: 200G Chicken + brown rice
6PM: Full wheat cerials + milk
*gym: pull ups and some cardio session*
8pm: 3 Eggs+ cheese
11PM: 2 diet yugorts + whey shake

Assassinator
10-01-2002, 12:26 PM
geez .... not bad BC....

You really dieting ...... :)

Black_Curtain
10-02-2002, 04:54 AM
i kinda screw it last night with 70G or so of seeds. Not too bad though, atleast good protein source.

I also ran only 10 mins like a fag coz I'm fuckn gay ;\

ermmm today

Morning: one slice of white bread (accidently took my bro's food) with cottage

Milk

Noon: 150G (?) of red meat and brown rice

Cerials with skim milk

Afternoon: *Cardio: Bball roughly 30 mins*, loads of water

Night: 50G protein powder + skim milk
2 eggs + 50G cottage cheese

Black_Curtain
10-02-2002, 01:03 PM
I am seriously thinking of letting bodybuilding go

I don't think it worse the fact my whole skin around the armpit area is torn
It is just disgusting

Black_Curtain
10-02-2002, 01:33 PM
blabla just uploaded this **** and I'd del it in 10 mins

Black_Curtain
10-06-2002, 03:53 AM
Ermmm yesterday
*cardio: swimming*
pretty good diet (cant really remmeber)

I think I lost 1% of bf during the week, might be less but I do feel harder :D

Silverback
10-06-2002, 04:02 AM
Originally posted by Black_Curtain
I am seriously thinking of letting bodybuilding go

I don't think it worse the fact my whole skin around the armpit area is torn
It is just disgusting

that sounds pretty bad, although i dont have a clue what you mean, however dont give bb up man, as they say 'patience is a virtue' and you must wait for the results to really take effect.

Black_Curtain
10-06-2002, 05:39 AM
I mean streching mark they are all over the place
i get like 100 comments everyday saying ouch what happend dude what attacked you ;\

paco wilson
10-06-2002, 04:45 PM
you can get sutff to minimize the stretch marks

Black_Curtain
10-09-2002, 12:33 PM
could you please be more specific, to what do you refer as stuff?

emm ok im back on the track
had a small thingy today i ate a really really big sandwich of white bread, but besides diet is going pretty good.

ok i will keep the diary updated as from now.
:|

paco wilson
10-09-2002, 02:35 PM
Not sure what it's called, ill let you know, chaver.

Black_Curtain
10-10-2002, 08:26 AM
thanks dude! :))

Black_Curtain
10-10-2002, 08:28 AM
x

Black_Curtain
10-11-2002, 10:47 AM
pretty bad diet today, skipped 2 meals so far out of 4 :( but cool workout:

Concetartion DB curl

20lbs x 40
20lbs x 30
20lbs x 20
:|

Black_Curtain
10-13-2002, 02:28 PM
Ok i'm about 76.5 cloth shoes on. one and a half more KG to go off.

now, i had the most horrible diet today

fullwheat bread + some white cheese

fullwheat bread + humus + 20-30G chicken

4 slices of pizza (woot i am so bad @ cutting)

milk + whey

damn atleast I didn't eat too many calories :|

BarakudA
10-13-2002, 02:37 PM
he he

I had those slices too..

not to worry, we'll cut them down in basketball tomorrow :)

Black_Curtain
10-14-2002, 11:27 AM
Ok I'm at about 76KG or less barefoot. I will keep on cutting for a few days and then start a new balanced diet.
I have kinda lost will to keep shedding fat since it is winter here and offseason should be on winter :)