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Black_Curtain
02-08-2003, 12:19 PM
First goal I set myself , to reach 81KG, is over with. During night, I'm 81 (morning is about 79 1\2 or 80).

Now I'm going to cut slowly. I will keep record of my training sessions and my meals.

I think avoiding simple carbs and cardio 3 times a week, with caffeine and ECA stack (will start to use if progress will not be sufficent), should be enough.

My goal is to go 10% BF nothing more.

Ok let's go.

bradley
02-08-2003, 04:41 PM
Good luck with the cut. A little :spam: for ya.

Tank23
02-08-2003, 07:38 PM
Good luck mate.

-Tank

Rastaman
02-08-2003, 10:31 PM
How tall are you?

Black_Curtain
02-09-2003, 10:22 AM
Thanks guys. Feel free to spam as much as you want...

Some stats (might attach some pics if I'd get my hand on a dig camera) :

Height: 5'10"
Weight: 175lbs



Arms: 15" right arm, left arm is a tad less but much more defined (wtf yeah I know)
Legs: 23" due to knee injury. Gonna train em after a month this week.
Calves: 17" yeah bow

Strong points: Legs, back. Weak points: chest, abs, arms.

Black_Curtain
02-09-2003, 10:27 AM
Today:

Diet: 4 Stars

Small whole wheat bread
High protein low fat cheese (30G)
Tea

Whole wheat bread
Humus (small layer)
4 pieces of meat

Pasta
300G chicken

Whey
Energy bar

(it's 7pm right now gonna eat soon)

Workout: 1 Star !!!
DB press
(felt too weak and left chest session for another day)

Concetration curls
20s,30s,35s
Alt Db seated curl
35s, 40s, 40s
Machine curls
100lbs, 100lbs, 100lbs-90lbs-60lbs-40lbs superset

Sleep:
Too much of it.
Tommorow is back and tricep session.

Black_Curtain
02-09-2003, 02:40 PM
Rest of diet:

Full wheat chirios (sp.)
Milk

Egg

Egg
3 glasses of milk
100G cottage cheese
Some full wheat bread

Might add another protein only meal if I'll stay up late.

JustinF
02-10-2003, 02:59 AM
Originally posted by Black_Curtain
Sleep:
Too much of it.


No such thing bro. Good luck. :spam:

Black_Curtain
02-10-2003, 04:23 AM
Thanks bro. And ermm 12 hours it seems too much sometimes lol

Black_Curtain
02-10-2003, 12:03 PM
Diet:
4 stars

Full wheat bread
Cheese
Cofee

Full wheat bread
Humus
100G chicken
Energy bar

Rice
Chicken (200G-300G)

Whey
Apple

2 Yugorts
Milk
Energy bar

(to be continued)

Workout:
2 stars (lousy again. I'm gonna start focusing on form rather than weight coz i fukn suck)

Deadlifts
20,40,60KG (just to get back at it)

Pulldowns
50,60,70,70KG

Machine rows
70,80,90KG

Shrugs (cable)
100KG,100KG,100KG

Abs
Decline crouches

Triceps extensions
40,50,65LBS

Pushdowns
80,90,105LBS (focus on form)


From now on gonna really focus on form and forget the weights.

Black_Curtain
02-12-2003, 01:39 PM
Yesterday:

Diet: can't remmeber, pretty high on cals because of two pizza slices but other than that good - 3 stars

Workout: leg-shoulders, pretty good - 4. 20 mins of cardio too.

Today:

Cofee
Yellow cheese
full wheat bread

Pita with humus and about 100G chicken
Full wheat bread
Peanut butter

Chicken 250G
Mashed potato (1)

Diet yugort
Cheese
milk

Bagget (sp.) with about 150-200G chicken
vegs

Veggies
2 eggs
100G cheese
4 glasses of milk

Rating: HIGH protein but too many cals again (3 in my ladder!). Gonna do cardio tommorow

Black_Curtain
02-13-2003, 11:06 AM
Diet:

25G yellow cheese
Full wheat bread
Cofee

Pita with chicken breast 40G
Humus

Mashed potato
300G chicken breast

Full wheat cheerios
Milk
Diet yugort

Whey
Energy bar

(more to come)

Workout:
Chest-Bicep (wanted some cardio too be treadmill were occupied)

Incline DB press
55s

Flat DB press
65s

Seated flies machine
full stack

Dips (no additional weight)

Preacher curls, 40KG

Concetration curls 30lbs

Pretty much focus on form rather than weight

Black_Curtain
02-15-2003, 01:48 AM
Diet:

Cofee
Full wheat bread
Cheese 25g

Full wheat bread
Humus
Chicken breast 40g

Pita
Big salad
Hotdog 120g?

Chicken breast (damn lots of it 300g+)
Veggies
Mashed potato

2 Diet yugorts
Milk
Full wheat cheerios

Hotdog

Cofee

3 glasses of milk

Diet rating: not enough damn protein!!! 3 in my ladder.

Workout: none.

Black_Curtain
02-15-2003, 05:46 AM
Today so far:

Morning

Full wheat cheerios

Milk
Diet yugort
REALLY SMALL korason (sp.!!!)

Whey
Fatless chicken breast
banana

300G chicken breast
Mashed potato

Diet: 4\5 to this point.

Workout: Damn weak back\tricep\calf workout.
Bad form, no pump, no strength. 2\5 rating

Reinier
02-15-2003, 05:51 AM
I think your cut could be more effective if you would have a fixed diet so you can change little things and in that way determine how quickly your weight drops. that way you may be able to minimize lbm loss even further. I know that some experienced lifters seem to be able to eat just the right amount of food by feeling.

Black_Curtain
02-15-2003, 03:14 PM
Hey reinier thanks for your post! Since you are my age you should know my situation better. School during half of the day - can eat only things I bring from home and something fairly small at the cafeteria (due to financial problems). During the other half of the day I'm eating fairly good, but I am up to what my mom wants to cook or what food I have at home.
If my cutting will not be sufficient I will add more and more cardio and use ECA stack - I can not change my diet by far even if I'd really want to!

Since I am feeling a tad leaner than next week I think I'm doing ok by now, but time will tell. Thank you for you concern anyway!

My diet: final rating 3- :(.

Ate:

Diet Yugort
Energy bar
Large salad

2 cup of coke (big no no but I was tense)
100g seeds (again no-no)

110G tuna
2 full wheat ermmm things :\
40G white cheese

Black_Curtain
02-17-2003, 04:40 AM
Diet:

Cofee
Full wheat bread
Cheese 25g

Full wheat bread
Humus
Chicken breast 40g

Full wheat bread
Humus
Chicken breast 40g

Chicken breast (200g+)
Veggies
soop (sp.) with pasta

2 Diet yugorts
Milk
Full wheat cheerios

2 Eggs
Lots of cheese
100g cottage cheese

1.5 glasses of milk

4/5 Stars!

Workout:
Chest-Bicep

Smith machine bench press
25KG each side - controled reps
30KG each side - controled reps
32.5KG each side - controled reps

Crossovers
30lbs - really slow x2
50lbs - good form x2

Hammer curls 40s - bad form
Standing DB curls - 35s
38s

4\5 stars workout!

Black_Curtain
02-19-2003, 01:23 PM
Tommorow: 20 mins cardio. Fairly OK diet (can't remmeber details diet). Workout - some sets of leg press and pulley (leg press was good I'm gonna squat next leg session).

Today:
Diet: 1/5! This was definitly a bad diet.

Morning:
cheese
full weaht bread
cofee

Pitta
Humus
120G of chicken or so

About 300G of chicken
Tons of white rice
Tons of pasta

Milk
Sugary cereals!!!

Cheese
Pasta
High fat cheese!!!
Milk

Tuna 110g

Workout: none. Cardio: Sports lesson in school (about 20 mins of Bball).

Decisions for next week: LOWER calorie intake, since I'm feeling like a fatass.

Black_Curtain
02-20-2003, 02:20 PM
Today:

Cofee
Full wheat bread
cheese

Small full what bread
20G yellow cheese

300G chicken
Pasta

2 Diet yugorts

2 Eggs
1 yugort

150G white cheese
20G whey

Black_Curtain
02-20-2003, 02:21 PM
Diet rating: 3-, not sufficient amount of protein. I'm registering to a new gym prolly next week - and there will be a pool there which means tons of FUN cardio. Yeeehe

Black_Curtain
02-22-2003, 02:58 AM
Yesterday:

Full wheat bread with a smal amount of cheese
cofee (milk based)

Full wheat bread with a smal amount of cheese

300G chicken
Pasta
Soup

Mlik
Diet yugort

about 3 potatos
30-40G of sausage

Cheese
Diet yugort

180G of tuna

Pretty ok still not high enough on protein.
No gym access until sunday gonna workout (pushups, curling 5KG db and mostly abs!! today)

General comment: Feels like I had lost some weight, prolly some water - definition a little better. Cutting has been good up till now.

Black_Curtain
02-23-2003, 02:19 PM
Ok: sunday:
Full wheat bread
Cheese
Cofee mlik based

Full wheat bread
120g chicken breast

240G chicken breast
Pasta

Diet yugort
Energy bar (mostly complex carbs about 5-10 G dextrose)

Mlik
Full wheat cereals

Mlik
30G- Whey

White cheese

Notes:
Tommorow I'll be going to the gym after the layoff. Must add some inches i have lost in my quads might up calorie intake next week in order to gain some lost muscle.

Black_Curtain
02-24-2003, 10:09 AM
So far have lost about 3 pounds of bw. Some must be muscle coz i look like hell and really bummed coz of a bad workout and looking bad afterwards (never looked bad witha pump!!!)

have lost size in chest area
and feels like i have still along long way to go till i see those abs

i will add more cardio and make it true until may
then i will bulk up for a month just to add all of the muscle i've lost and will lose

Black_Curtain
03-01-2003, 06:24 AM
:mad: tuttut
I have gone to the gym only once this week and thus didn't update journal. The workout was horrible. Unbelievably weak. Weight has hardly changed during the weak. Had 2 cardio sessions this week.

Next week will be as follows:
- Chest and biceps (NEEDED: atleast 2 good sets with the 75's in DB press, preacher curl 40KG for atleast 5 good reps)

- LEGS (squats mostly), cardio

-cardio (atleast 25mins of good running)

-cardio + back and triceps

Gonna also keep calrioe intake avg., because of all the cardio i'm gonna do.

PEACE

Black_Curtain
03-02-2003, 12:40 PM
SET A DEFINITE GOAL FOR APRIL'S FIRST: 77KG
GONNA MAKE IT WHATEVER IT WILL TAKE!
CARDIO HAS TO BE DONE!!!

Today and yesterday I was carbing up so workout was fine 3+/5 stars by my book:

db press: 75sx6, 75sx4+65x4 (superset),65sx6+50sx4, 65sx5
Inlcine smith bench press: 20KG per side x6, 25kg per side x 5 (felt bad and painful at the shoulder area)
Cross overs (cable): 50,60,70(PR),60,50

ALT standing hammers: 40s x 4 (each arm)
seated hammers: 30s x 6
Concetration curls: 30sx8, 30s x8
preacher curls: 39kg x 5 (bad form lala)

diet was BAD, carbs were high, but i felt i need to carb up before i am tearing myself appart in endless cardio. I WILL NOT HAVE A GUT IN APRIL's FIRST!

Black_Curtain
03-03-2003, 10:31 AM
Diet today:

Cofee
Full wheat bread
cheese

full wheat bread
humus
80-90G chicken breast

pre workout/cardio shape:
mlik
cofee
one spoon of brown sugar
one nonboiled egg

about 200G of chicken
about 1.5-2 large potatos
yugort 0% fat

yugort 0% fat
half a glass of milk
full wheat cheerios (small amount to kill the hunger)

will eat during the night:
2 eggs
white cheese 100g

tuna half a can (90G)

Black_Curtain
03-03-2003, 10:34 AM
Workout:

25 mins of cardio (80 floors on the stepper and 5-7 mins of cycling)
2 sets of chins (8,6)
Machine rows - 45 65 80 90 75KG

felt like puking the nonboiled egg so i left the gym
need a day off

Black_Curtain
03-06-2003, 06:33 AM
30 mins of cardio
(couldn't do legs afterwards so skipped)

Incline press
55s x 10, 60s x8 , 60x 6, 55sx 8
cross overs
50,30-40-50,30-40-50,50

preacher curls
40kg x 6, 40kg x5

Hammer curls
35s x 8, 35x8

abs
weighted crouches

workout was GOOD (4/5)

Diet was also good, everything went by the book but one bagget (sp.) with meat before noon... 3-/5

Black_Curtain
03-08-2003, 03:44 AM
Diet:

Cofee
Cheese+ Full wheat bread

full wheat bread
salami
humus

full wheat bread
cheese (yellow, 25g)

Chicken (250G)
rice

diet yugort

one potato
3 hot dogs (120-150g)

felt not so good and didn't eat well.

Black_Curtain
03-09-2003, 05:20 AM
Yesterday:
Diet:
low calories.
Not sufficient protein.

No workout.

Cardio: 40 mins of basketball.

Notes: Hurt my quad real bad during basketball and I wanted to start squatting again god damn it.

Today:
Diet:

cofee
Cheese + full wheat bread

full wheat bread
humus
40G chicken breast

full wheat bread
humus
40G chicken breast

Protein shake + one cup of brown sugar

Chicken 200g
potato (not a large amount)

..to be continued..

Workout:
cardio: couldn't do because of quads still hurting.
Workout:

Db press (6 reps each set)
75s 75s 65s 65s

Smith machine
30kg each side x4 x2 sets

Cross over
30,50,60,60-40,60-40(drop set)

preacher curls
40kg x 6
preacher curl
40kg x2 (hurt wrist)

concetration curls
30s x 5 30sx5

BTN press
40kg 40kg (12 reps) 50kg (4 reps!! :( )

Lateral raises
20sx10x2 sets

Workout was BAD 2/5 stars. Weights felt heavy form wasnt good and i failed really early.

Black_Curtain
03-23-2003, 07:44 AM
Haven't updated in a while.
Did no cardio but diet was ok. Training OK too.

But I wanna progress! I am going to lose as much as fat as I can by mid april... Then one creatine "cycle" and try to gain some lean mass.
Right now I started a new method of training while cutting:

Cardio - Light workout
Heavy workout - light cardio
Heavy legs
Cardio - Light workout
Heavy workout - light cardio

Lifting 4 times a week. Legs are problematic since I have many driving lessons and I can't have sore legs during a driving lesson so I might again skip them.

Behemoth
03-23-2003, 08:15 AM
You seem like your in a mess, all your workouts and diet lately don't seem to have been going your way. I think the majority of it is mental, you go into the gym thinking your weaker and never put forth the effort or have the mindset needed.

Also, your muscles probably just look smaller due to glycogen loss, they'll pump back up next time you have a surplus of carbs.

I also think you're trying to rush it too quick. You seem to get discouraged weekly and just add more and more cardio and such, but never give yourself time to see real results.

JMO, and goodluck from here on out. What are you weighing now?

Black_Curtain
03-26-2003, 03:17 AM
..

Black_Curtain
03-26-2003, 03:22 AM
Last workout was great! good cardio and 25KG each side on smith machine shoulder press. Diet good too. Sleep great.

Behemoth thank you for your comment. I know I am rushing things but hey I wanna see some progress. I just need 2-3KG of fat off and I'll be fine. I should do it in about a month! I'm as of now weighting between 78 to 79, probably with this nonsorted diet it's not all fat. Some water some muscle even.

I think cardio is the key here and if I will keep on doing ti for like the next couple of weeks I'll get there.

Some of this is mental I know I think that since im losing the fat so slow then I should not be as weak as I am.

Getting back on track!!