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Unholy
04-10-2005, 12:06 PM
Heys, this is my first day time doing this so cut me some slack. I need tons of help when it comes to routine, diet, etc...... Any suggestions and comments are welcome. I have some big long term goals but im trying to concentrate on the short term ones first.

Age-18
Height- 6' 1"
Weight 244 lbs

So yes im fat. I am planning on getting a device that accuratly meaures my bodyfat accuratly, Any suggestions for one that wil not cost an arm and a leg but is still accurate?

My Overall goal is to get my Body Fat percentage to About 10-15% while gaining strenght and size.

If Any can help me out by answering some questions that would help me started please do take a peek at this http://www.wannabebigforums.com/showthread.php?t=63042

Thank For helping me get started

Paul

Dedicated
04-10-2005, 12:09 PM
I think the tanita scales are good but kind of expensive. You could always just use measurements like waist circumference and/or bodyweight to guide you. Just count calories and the weight comes off. I would use www.fitday.com
It takes a while though to lose weight, but I'm sure you know that already. Goodluck.

Unholy
04-10-2005, 05:18 PM
Thanks for the reply, If anyone can comment in my other threa it would be appreciated :p

IronCurtain
04-10-2005, 06:36 PM
Lift those ****ing weights u dirty whore! :)
Good **** paul

Unholy
04-11-2005, 11:06 AM
Starting WBB #1 Today, Cant wait, I will be taking some refernce pics today and do them every 2 weeks and post them here. Ill post After the gym tonight. :0

PizDoff
04-11-2005, 01:59 PM
Man, using X's around your name is sooo last century!

Best of luck!

Unholy
04-11-2005, 07:16 PM
Heys Alrighty, I hit the gym with Beef Curtain, I mean Iron Curtain. Routine was as folllows.

Day 1

Chest and BACK

Flat Barbell Bench Press
set 1- 115 x 10
set 2- 135 x 7

Incline Dumbell Press
set 1- 35 x 8
set 2- 40 x 7

Dips (having trouble because im so fat)
88lbs assistance x 5
112lbs assistance x 6

Chin-Ups ( same as above)
88lbs Assistance x 6
---------------

DeadLifts
135 x 10
155 x 10

Barbell Rows
65 x 8
65 x 8

Shrugs
135 x 10
135 x 10

MAX Bench was 165 :(
Max Deadlift was 225 :)
Max Squat was n/ahttp://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0196.jpg http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0195.jpg [IMG]

Okay So yeah These Are my "before shots" I have a long ways to go to get the body i want, but with hard work and dedication I think I can do it.

My first Goal is to loose my big love handles and get some more definition.

Unholy
04-11-2005, 07:34 PM
Oh and even though im going to regret making this public, not like anyone is going to read it :p but yeah here is my exact diet and activity list. Maybe this will motivate me to eat better and start getting my ass in gear :)

http://www.fitday.com/WebFit/PublicJournals.html?Owner=xxh0lywarsxx

Unholy
04-12-2005, 11:11 AM
w00t, wieghed in this morning at 241.5, waiting on the %bodyfat scale thats in the mail :P

Unholy
04-12-2005, 12:16 PM
Any opinions on this http://www.egeneralmedical.com/noname30.html

Unholy
04-12-2005, 08:04 PM
Okay So today was a very good day, I improved my diet a tad. :) Today was off day on WBB 1 but i went to the gym and did this

Cross training On eliptical

35 Minutes
643 calories burned
3.3 Miles Passed
4600 strides
Average Heart rate 159

I felt really good after doing this, I think if i mix this 3 day weights 2 day cardio routine with a nice thermogenic The fat should come off pretty quickly. Any comments or opinions welcome :)

Sidior
04-13-2005, 07:12 PM
sounds like a good plan to me man....best of luck:D, will continue to check your progress regularly

Unholy
04-13-2005, 07:16 PM
Okay today was my first Leg day at the gym ever, I did squats for the first time in my life. It was more about learning form and getting a feel for it than anything else. I got a scary headache/headrush out of no where while doing Strait leg DL's. All is well now, atleast I think so. Since the max I did on squat today was 105 thats what Im going to say my max is for now. Diet is going pretty well, getting my **** strait, going food shopping tomarrow. Getting about 160g of protein a day now. I know its not great but it sure beats what i was getting before. I had to much fat today comapred to the protein and carbs i had. Even though its at 38% of my daily recomended grams :) I am eating 4 meals a day since that is what time allows me and I/m averageing about 2200 calories a day :) which is good for my 241 pounds ASS.

Todays work out was Legs

Squats
95 x 8
105 x 8

Hack Squats
40 x 10
60 x 10

Leg Curls
180 x 8
210 x 8

Strait Legged Deadlifts (think this caused me a lgiht Anurism (sp?))
105 x 8
175 x 7

Standing Calve Raises
140 x 8
160 x 10
180 x 10
180 x 10

Like I said today was more about getting a feel for the weights and form. Im searching for the right weight that lets me complete the recommended reps before failure.

Tomarrow is Cardio If i can still walk. If not Its back to the gym for Day 3 of WBB Arms and Shoulder :)

Unholy
04-14-2005, 06:02 PM
Today Was BLAH! Even though Diet was great, really getting more protein now :) and much less fat :) im eating under 2200 calories a day to cut my ass into shape. After trying to go to the gym for some running/cardio I realized something, Instead of taking sundays off I should be takign the day after legs off. I can barely get onto chairs and walk up and down stairs let alone do 30-45 minutes of cardio. Tomarrow is arms and shoulders and im Psyced!!!

Unholy
04-15-2005, 10:30 AM
My legs are still sore as hell, Diet is looking better :) cants wait to do arms and shoulders today :)

IZich
04-15-2005, 11:51 AM
keep it up man!

Unholy
04-15-2005, 12:34 PM
Wow, someone actually reads this :) hurray. Thanks man, I have never been this enthusiastic about anything else in my life.

Unholy
04-15-2005, 08:51 PM
Woot arm day at the gym today, Im still getting a feel for everything soo it was kind of blah but the soreness afterwards did tell me that what I did do worked out them arms :)

And I cant find my journal atm so ill post some numbers tomarrow morning :(

Diet is looking pretty good still which im happy about.

Damn I really hate my body right now. Fat= evil

Patz
04-15-2005, 09:11 PM
this is too funny..

we have basically the EXACT same bodytype, measurements, etc.

These are pics of me from the beginning of January. I am 6'1, and weighed 245 there I think. I'm 239 now (I finally quit lifting for size like I said I would in that thread), and seem to be dropping a pound or two per week (if I keep my butt on the treadmill). It's just very difficult to accept that my progression on the weights will slow if I start dropping weight. I'm noticeably more cut now than in those pics, and especially in my back and legs, as I wasn't doing deadlifts or squats at that time. I guess I just decided that I'd rather be thinner than fat and muscular.

http://www.wannabebigforums.com/showthread.php?t=58081&highlight=birthmark

Oh..good luck with your cutting, but don't expect to put on much size while you do it. Since you're new to this, the strength gains will come for a while regardless as you get your body accustomed to the lifting. I just thought I'd let you know tha you aren't the only fatty on the board.

Unholy
04-15-2005, 09:20 PM
yup yup, im glad someones reading this thing lol for a while I though i was in here all by my lonesome :P

Patz
04-15-2005, 09:47 PM
yup yup, im glad someones reading this thing lol for a while I though i was in here all by my lonesome :P

It takes time to get dedicated "journal stalkers," and you have to become one yourself to reel anyone in. That is, unless, you happen to be one of the guys pushing massive weight around...then everyone reads your journal.

Unholy
04-16-2005, 07:31 AM
Heh yeah, I figured as much. And about pushing heavy weight......maybe some day :)

Unholy
04-16-2005, 09:11 AM
Here are the numbers from last night :p

Biceps
Barbell Curls
7 x 70
7 x 60
Hammer Curls
7 x 30
8 x 25
Cable Curls
10 x 85
9 x 115

Triceps
French Press
8 x 55
6 x 55
Narrow Grip BP
7 x 85
6 x 105
Cable Pull Downs with the short bar
10 x 75
9 x 90

Shoulders (really need help with this)
Seated Dumbell Press
10 x 35's
7 x 35's
Standing Latteral Raises
10 x 15's
8 x 15's
Militery Press
I had no clue how to do this and i realized that at the gym so next time
Im doing shoulders wth my brother he can teach me :)

Over all I felt good after the work out, This completed my first week on this routine hopefully next week I will have some decent numbers on all body parts since im becoming accustomed to the weight my fat ass can handle :)

Patz
04-16-2005, 10:24 AM
You're pushing much heavier weight than I was at the same point. I started out in September with a max bench of something around 120. Now it's closer to 200, but you're definitely starting out well.

Unholy
04-16-2005, 05:02 PM
Yay :) Im dreaming about doing 200 lol, it seems so far away

Unholy
04-17-2005, 07:48 AM
Where is my Thermocin :p, so its sunday morning im so lazy on sunday, I think im gonna hit the gym in the afternoon for some cardio :) w00t , I am patiently waiting for my thermocin to get here, Hopefully it will help me get rid of all this fat quicker. Im also pretty excited about lifting this week, since its my second week on this routine I can try to crush last weeks numbers, wish me luck :)

Unholy
04-17-2005, 09:26 AM
change in plans, Ironcurtain just called its chest/back time :)

Now I get to see if i can make any improvements over last week

Unholy
04-17-2005, 11:56 AM
Wow just got back from the gym, went with my lifting buddy Ironcurtain, I feel great, this as probably my best workout mentally and I aced last weeks numbers, my chest and back feel great right now :)

Flat Barbell Benchpress
9 x 125
7 x 135
6 x 135

Incline dumbell Press
8 x 40's
5 x 45's

Lat Pulldowns
8 x 120
7 x 130
6 x 120

Deadlifts
8 x 135
9 x 155
6 x 185

Barbell Rows
10 x 85
6 x 105

Shrugs
10 x 135

Over its sweet next week its time to get atleast one more rep from each set or go up 5 pounds with current reps :)

If anyones reading this have a good sunday night :p

Patz
04-17-2005, 01:35 PM
nice work..you're newbie gains are gonna be a lot of fun for a while, and will keep you coming back to the gym.

Wait till you go for 185 x 10, and take as few pauses as possible between reps. The first time I did that (since I consider 185 a decently heavy-feeling weight), I almost passed out, and fell back on my couch for about ten minutes. I was unable to move, or even work the remote to occupy my mind while I recovered.

Unholy
04-17-2005, 01:39 PM
damn lol, actually I think i could have done 10 without passing out, my problem today was I had no straps and my hands were sweaty so on my 7th rep as i went to come up the bar just slipped out. Next time I wont be so forgetfull and I will try to hit 10 reps :)

Patz
04-17-2005, 01:49 PM
damn lol, actually I think i could have done 10 without passing out, my problem today was I had no straps and my hands were sweaty so on my 7th rep as i went to come up the bar just slipped out. Next time I wont be so forgetfull and I will try to hit 10 reps :)

I'm not totally against straps (although I don't use them), but with the weight you're moving, you should probably let your grip strength increase with your deadlifts. It doesn't take much time to do it, and the benefits are substantial. I don't know when I'm gonna go to straps, but I haven't yet. I'd lie to be able to crack pistachio nuts between my fingers at some point, so as long as I can lift the weight I want, I'll stay off the straps.

Think of it like this..

I'm not a whole lot stronger than you, and I barbell shrug 205, which is more than your working deadlift weight. A lot of people on this site will talk crap about grip, and say it's not important, but not only is it a pain in the a$$ to use straps all the time (people even use them for dumbells), but just being able to hold those big weights on your own will increase your confidence. At least, it does for me.

There are other members of this board who use them only for the last few deadlift reps, when they're trying for HEAVY lifts, but stay with bare hands (or gloves, chalk etc.) for the earlier sets.

Patz
04-17-2005, 01:51 PM
you can also use a mixed grip, which is reversing one hand to face the other way, to help you hold the weight. it really helps to do this, but alternate the reversed hand for equal reps to each side, as it puts additional stress to one side of the back or the other.

also, you can lock your index and middle finger over your thumb to give you a little help.

Unholy
04-17-2005, 02:06 PM
sounds good, my only problem is sweat, It screws up my grip mig time, today i had glows on but my fingers sweat anyway so it slipped. it wasnt a matte of strenght in my grip, although you are right about building grip by not using straps, on a side note the only lift i bough the straps for is DL and shrugs when i get em up there.

briancurran01
04-17-2005, 02:55 PM
hey bro just noticed your journal...we have similar body types...just stick to the diet and work as hard as you can...the weight will come off...you will look good when you cut down.

briancurran01
04-17-2005, 02:57 PM
i was going to try thermocin but decided to try phermogen and H.E.A.T. Stack instead.

briancurran01
04-17-2005, 02:59 PM
and if you are cutting...why so high on the carbs?

Unholy
04-17-2005, 03:11 PM
Hmmm hey Brian, glad to have another person reading this sucker :)

To answer your question, from what i have been told the optimal ratio for burning fat and building muscle is 45% carbs 20% fat and 35% protein, The reason I was givin for this is so that the body can produce optimal levels of testosterone, also from my understanding as long as im keeping my calorio count under 2100 it doesnt matter what i eat to loose weight, but thats a stupid mentality because you wouldnt want empty calories, so every day i try to end up with that 45/20/35 ratio.

briancurran01
04-17-2005, 03:17 PM
i am on a psmf diet...and fat melts off you.

I dont take in more then 30 carbs a day during the week then refeed on saturday...works wonders.

Unholy
04-17-2005, 03:26 PM
30 grams a day?

Unholy
04-17-2005, 03:26 PM
can you elaborate on that diet?

briancurran01
04-17-2005, 03:30 PM
sure...you take in 1.5 grams of protein per pound of bodyfat...6grams of fish oil a day...and that is pretty much it...unlimited veges at least the type that arent high in carbs...today for example on my diet i ended up with like 10 carbs or something silly like that...and you get 2 free cheat meals a week if you want it...and you refeed for like 6 hours at the end of the week.

more info can be found at

www.bodyrecomposition.com

Unholy
04-17-2005, 03:32 PM
hmm, im going to see how the current diet goes, If not then I might have to try that one.

briancurran01
04-17-2005, 03:33 PM
good luck...just try to keep the diet as clean as possible.

Unholy
04-17-2005, 07:44 PM
Instead of having a cheat meal this week i had a small cup of chocolate italian ice, and it was yummy. next week on sunday as my cheat meal im gonna have pancakes with strawberry on them, If im really good with diet and workouts for the rest of the week.

Patz
04-17-2005, 10:01 PM
ok..check my journal..the competition is officially ON!

Unholy
04-18-2005, 10:50 AM
I will PWN you :)

Unholy
04-18-2005, 05:51 PM
Heys Hit the gym today for some cardio and Shoulders, my shoulders are probably my weakest body part at the moment.

Shoulders

Dumbel Press
8 x 25's
5 x 30's
6 x 25's

Side Raises
10 x 15's
8 x 15's

Frint Raises
8 x 15's
4 x 15's

Not much more to say than, MY SHOULDERS NEED ALOT OF WORK!!!!!

also ran a mile :)

So my Body fat anylizermagig came today, I dont know how accurate this is but I have a 28-29% BF, I also got the Accumeasure calipers and just based on the stomach readiond I get about 26-27 based on that little chart it comes with, can anyone look at my pics and tell me if that is in the ballpark? I think im too fat for the calipers to be accurate :(

briancurran01
04-18-2005, 06:09 PM
nice work bro....i will PWN both ya'll if you let me in your lil shindig

Unholy
04-18-2005, 06:11 PM
Lol we will see when Mrelwooddowd gets home from work tonight :)

Unholy
04-18-2005, 07:48 PM
UPS has "lost" my thermocin WTF!!!! :cry: :cry: :cry:

Unholy
04-18-2005, 08:29 PM
Ok so it looks like my bf% is actaully 27-29% my first bf%goal is to get it to the 22-25% range :) I think this can be done in a month or two. and by the end of the summer I would really like to get under 20% if possible.

ozzyman
04-18-2005, 09:48 PM
Hey keep up the work...... You will be really happy once you start to drop into the high to mid teens..... Then even happier when you drop into the low teens and singles if you go that far.....


One thing though that I've noticed about people.... don't lose the weight because of how you think others will think of you.... do it for you're own self gratification... i've noticed people with that mentality usually stick to a diet or workout plan.....

Keep up your current mentality and you'll do great....

Patz
04-18-2005, 10:14 PM
28-29 sounds right to me. i figure i'm somewhere in that range. i posted my cardio biotch..it's already over!

Chubrock
04-19-2005, 06:28 AM
You got that **** bro. You'll do fine on this cut, no worries. Now that you got you a little competition goin on, you've got even more motivation.

Unholy
04-19-2005, 11:39 AM
Haha w00t, thanks for the support guys :) feel free to stop by here whenever you want, Im definatly trying to get into the singles, eventually atleast, but yes first goal is to get into the low 20's :)

On a side note, everyones been knocking the electronic bf% analyzers but from what it seems on me and my brother and my mom that its pretty freakin accurate :)

Den Fisher
04-19-2005, 02:10 PM
lmao @ the fortune cookie in your fitday

Unholy
04-19-2005, 02:14 PM
Dont be hattin :p

Unholy
04-19-2005, 02:14 PM
I put everything in, so if i cheat it goes in, keep me motivated to eat well :)

Unholy
04-19-2005, 07:10 PM
Okay so it was a great Leg workout today, I feel really good and if anyone cares to compare last weeks and this weeks you will see the improvements are impressive :)

Squats
10 x 145
10 x 165

Hack Squats
10 x 180
10 x 250

Leg Curls
10 x 165
8 x 195

Straight Legged Deadlifts
9 x 135
7 x 205

Standing Calf Raises
10 x 180
10 x 200
10 x 220
8 x 200

:) good times.

Diet was pretty good today as well.

Patz
04-19-2005, 11:37 PM
you're supposed to be posting teh diet...

or at least link us to your fitday, and make it public..you DO have to click something to make it publicly viewable...

not that you'll WIN or anything



great legs day..I noticed the big improvements. i told you you'd pick up strength quick..big fat dudes kick butt on the legs..

Patz
04-19-2005, 11:39 PM
oh never mind..i see the fitday..i am a dumbass

Unholy
04-20-2005, 11:00 AM
Lol indeed :) the fitday is in my sig, and it is public so everyone can look, and btw i post EVERYTHING i eat good or bad :) so you will get a very accurate portrayal of my diet. And you are riht newbie gains are awesome.

AssistSuper
04-20-2005, 12:41 PM
You've got some mean ass legs bud!

I've never had a whole ton of power in my legs. Hoping to really change that. A big factor in my leg scrawnyness was I could hardly walk when I injured my back. D'oh.

Good job though.

Unholy
04-20-2005, 12:52 PM
Lol thanks for dropping by, my legs are far from being mean ass, My little brother hack squats 615lbs for 15 reps down to parralel, now those are mean ass legs :)

AssistSuper
04-20-2005, 02:06 PM
Jesus!!!!

Unholy
04-20-2005, 02:25 PM
He's been going at it for a little over a year, he went up from 6' 2" 150lbs to 6' 3" 185 lbs. I think im gonna get some pics up later to show you. hes at like 6-8% bf

Unholy
04-20-2005, 02:41 PM
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0191.jpg

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0193.jpg http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0204.jpg

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0202.jpg

briancurran01
04-20-2005, 03:03 PM
man your protein cals are still too low bro...and your carbs too high...good workout up there though

Unholy
04-20-2005, 03:25 PM
Thanks, Yeah donno about the cals, the split is what has been recommended to me by a few people so thats what Im going to stick to for a while and see how it works.

briancurran01
04-20-2005, 03:57 PM
people told you to take in more carbs then protein and they knew that you were cutting?/ hmm that is strange

Unholy
04-20-2005, 06:16 PM
Actually yes, bodybuilding.com has an article about it, optimal ratio to burn fat and produce optimal amounts of test are 45/35/20 c/p/f, This is to get optimal gains, not just cut but actually increase lifts, gain mass, and burn fat.

briancurran01
04-20-2005, 06:18 PM
uh just an opinoin but many people here share it, bodybuilding.com is not the best place to get info.

Crapsicle
04-20-2005, 06:28 PM
yup thats my "big" brother

Unholy
04-20-2005, 06:28 PM
Okay, like is said this was also recommended by more than one person from this forum. Lets just drop my diet lol. If it doesnt work I can change it.

briancurran01
04-20-2005, 06:29 PM
lol just trying to help sorry man.

Unholy
04-20-2005, 06:31 PM
Hehe, sorry if i sounded harsh, I know you were trying to help, im just sayin, If it aint boke why fix it?

Today was my off day form the gym, Girlfriend is coming over for a cardio sesion later.

Patz
04-20-2005, 06:57 PM
Today was my off day form the gym, Girlfriend is coming over for a cardio sesion later.

bragging is not allowed...unless it's in MY journal.

Chubrock
04-20-2005, 07:01 PM
I agree with Wood. Def. no bragging on the getting layed part, unless I can brag too lol.

Den Fisher
04-20-2005, 07:40 PM
Today was my off day form the gym, Girlfriend is coming over for a cardio sesion later.

lol

Unholy
04-20-2005, 08:50 PM
haha cmon, its not like its casual sex, 2 year long relationship :D , anyway 40 minutes of vigorous effort has to count for something :)

Unholy
04-21-2005, 11:56 AM
w00t, arms and shoulders today, looking forward to it, So far im liking the thermocin. No jitters or adverse effects, weighed in at 239 this morning, down from 244 whn i started this gig last week :)

briancurran01
04-21-2005, 12:04 PM
good work bro...i am down to 241 today...after only 3 days...i definitely look leaner though especially in legs and chest...the race is on :)

Unholy
04-21-2005, 02:42 PM
Veyr nice, yeah im down 6 lbs since last week w00t w00t.

IronCurtain
04-21-2005, 03:41 PM
good job :) keep it up :)

Unholy
04-21-2005, 06:51 PM
Just got back from Gym with Iron Curtain, Engaged in some social engineering :)
Arms and shoulders went really nice.

Shoulders

Military Press
6 x 95
6 x 95
Seated Dumbell Press
8 x 40's
5 x 40's
Standing Latteral raises
8 x 20's
6 x 15's

Triceps

Narrow Grip BP
9 x 95
7 x 115
French Press
8 x 55
6 x 65
Tricep Cable Pulldowns (Straight Bar)
15 x 95
15 x 100
3 x 140

Biceps

Barbell Curls
9 x 70
7 x 70
Hammer Curles
5 x 35's
5 x 30's
4 x 30's
Cable Curls (Straight Bar)
100 x 8
110 x 5

Forarms

Dumbell Rolls
15 x 40's
8 x 40's

Arms and shoulders feel great right now :) I also after taking shirt off I think I might some noticable gains from the pics on the first page, Will post pics on monday :) at the two weeks mark.

Unholy
04-21-2005, 07:27 PM
Screw Protein Shakes i just had 85g of protein by eating Cottage cheese and FF string cheese :)

Patz
04-21-2005, 07:34 PM
LOL..the cottage cheese will get old.

Good shoulders session, man. I'm not far ahead of you there. You doin shrugs, or is that on another day?

Unholy
04-21-2005, 07:37 PM
Shrugs are on back day :P, I know but for now cottage cheese PWNS

Patz
04-21-2005, 07:38 PM
I thought shrugs were supposed to be with shoulders??????

Or did you get that from WBB1...

briancurran01
04-21-2005, 07:41 PM
nice looking workout there bro...congrats on teh gains...it will all be for not though....since you will be second place at best :)

Unholy
04-21-2005, 07:50 PM
Yeah WBB 1

Unholy
04-22-2005, 05:23 AM
Didnt feel like going to school today, think im going to hit the gym for some cardio before work today. I weighed in at 238 today, so the weight is definatly there to stay.

Unholy
04-22-2005, 06:00 AM
Wow egg whites taste like ass!!! I couldnt even manage to finish my breakfast.

Took some measurments

Bi's- 16.5"
Calves 17"
waist 42" (even though im a size 38 pants and there loose on me?)
Chest 45"
Thighs 26"

Gonna hit the gym for AM cardio.

Some short term Goals
Bi's 16"
Calves 17"
waist 40"
Chest 44"
Thighs 24"

Since Im in a cut I am hoping to take some inches off my waist chest and thighs while keeping the LBM I have now :)

Unholy
04-22-2005, 07:05 AM
Just got back form AM cardio

22 Minutes Eliptical
Resistance Set to 10
Cross Training Mode
1.8 Miles
2498 strides
331 Calories Burned
Average HR 168

briancurran01
04-22-2005, 09:11 AM
nice work on the cardio man...i may try oput the elliptical next week for cardio...i am so depleted now...i will just do the bike and that is hard as it is :)

Patz
04-22-2005, 09:17 AM
paul..did you skip skewl?

Unholy
04-22-2005, 11:13 AM
yeah :D

Unholy
04-22-2005, 11:39 AM
Well i didnt really skip, I cut 4 classes and ended up showing up last period for gym :)

AssistSuper
04-22-2005, 11:46 AM
Nice work buddy. You'll have that weight off in no time. Keep up the good work! I'm about to go hit shoulders and arms here in a little bit myself.

Unholy
04-22-2005, 11:48 AM
Very nice, looking forward to reading about your routine today :)

And yeah hopefully I will be able to get that damn BF% down

Unholy
04-22-2005, 12:31 PM
w00t Brian quit.

briancurran01
04-22-2005, 01:04 PM
didnt quit...just decided to not compete...due to personal reasons

IronCurtain
04-22-2005, 01:53 PM
hes scared cuz hes gonna lose cuz hes a chocolateface

Unholy
04-22-2005, 01:55 PM
N,o you quit after i agreed with manveet :) You absolutly cannot take any constructive criticism.

briancurran01
04-22-2005, 02:09 PM
whatever you want to continue this or drop it?


there is no way i am 30% if you are there is no way i am 25% if you are...i would bet MONEY that i am less then you...

briancurran01
04-22-2005, 02:10 PM
hes scared cuz hes gonna lose cuz hes a chocolateface

cool...so another little newbiew wants to jump into the fray huh.

Unholy
04-22-2005, 02:12 PM
Brian you have been going at this for 4 years, and dieting for 16 months, I hope to god that after that lenght of time I do not have your BIG GAWG gains.

I never said you were 25-30% I was agreeing that you are not 20%.

And I never said I have lower BF than you.

Just Drop it, and stop posting in here.

Unholy
04-22-2005, 02:19 PM
Im not trying to diss you

BTW, you are really getting on my nerves

How freakin old are you? Step up be a man, stop whinning and acting like a fool.

Ive accidentally dug up plenty of your sympathy or attention whoring threads.

Ive also seen you bitch and moan about pretty much everything.

Some of that **** is pretty amusing.

You have no discipline.

Your diet and excersize plans have been "flavors of the week".

You triple post and spam almost everywere.

When have you made any helpful or prooductive posts.

You are a waste of this servers bandwith.

briancurran01
04-22-2005, 02:26 PM
oh no discipline eh...we will see how about you add some $ to that competition?

you gonna open that big mouth be prepared to back it up say a jug of nitrean?? or 20 how confident are you that i have no discipline? i am confident enough to make that bet right now

AssistSuper
04-22-2005, 02:28 PM
OOOOOOHHH! PWND!

lol

Unholy
04-22-2005, 02:28 PM
You really are pathetic. Im surprised no one has had the heart to tell you thus far.

Unholy
04-22-2005, 02:29 PM
Just stop posting in my journal before It gets locked.

IronCurtain
04-22-2005, 02:30 PM
Can I join? I'll fatten up from 165 to like 230 and then cut/lose it and go to 180 and still beat you.

Unholy
04-22-2005, 02:31 PM
Sure lol

briancurran01
04-22-2005, 02:35 PM
soviet: ok that is a bet...25 bucks ?

Unholy
04-22-2005, 02:37 PM
There is no bet your tard, stop spamming your B/S in my journal. Maybe you read the soviets comment in the pic thread. You would be surprised at how many PM's he got that were filled with agreement and humor. :D

IronCurtain
04-22-2005, 02:38 PM
Do you accept PayPal?

Unholy
04-22-2005, 07:44 PM
Had this weeks cheat meal :D applebees cowboy burger with fries and ketchup :) yummy, and i still manages to stay at about 1400 calories. Tomarow is chest and back, cant freakin wait.

IZich
04-23-2005, 12:19 AM
Had this weeks cheat meal :D applebees cowboy burger with fries and ketchup :) yummy, and i still manages to stay at about 1400 calories. Tomarow is chest and back, cant freakin wait.
hey man, looking good so far.
sorry to hear about all the **** thats going on with you and brian or whatever. Anyways, a little bit of criticism. you're still in the high 20%s, right? i dont think (and i believe many here agree with me) that cheat days are necessary for you at this point.. if you can keep your sanity, that is. the first few percentage points up there should come right off if you dont cheat, and stay on top of things. anyways, just some constructive criticism, from cutter to cutter :). stay strong!

Unholy
04-23-2005, 06:36 AM
Hey man, thanks for the criticism, You are right, I dont have a cheat day. I allow myself one cheat snack or small cheat meal a week, Like yesterday it was a burger and a handful of fries, not exactly pigging out if ya know what I mean. But you are definatly right about sticking to the diet at the beggining of a cut.

Patz
04-23-2005, 07:32 AM
cowboy burger=mmmmmmmmm

you eating it=pwned by me

Unholy
04-23-2005, 11:01 AM
Lol Elwood your a funny guy, Today was a frucking great back and chest day, lots of new PR's And 10 day update pics, Its pretty funny how someone can acomplish in 10 days what some ::hint hint:: take years to do :D

Chest

Flat Barbell Bench Press
8 x 125
10 x 135
4 x 145
1 x 180 New PR!!

Low Incline DB Press
8 x 45's
4 x 45's

Machine Chest Press
10 x 87
3 x 100

Machine Flys
8 x 135
5 x 135

Back

Lat Pulls Wide Grip
8 x 130
8 x 120
6 x 120

DeadLifts
10 x 155
10 x 205
6 x 215
1 x 255 New PR !!!


Bent Over Barbell Rows
8 x 115
8 x 105

Shrugs
10 x 200
8 x 180

Stay tuned have 10 day mark pics coming right up

Unholy
04-23-2005, 11:08 AM
http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0257.jpg

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0230.jpg

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0219.jpg

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0222.jpg

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0249.jpg

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/100_0223.jpg

Patz
04-23-2005, 11:28 AM
where r yer love handlez?

do i c ribz?

awesome paul, just awesome..

Unholy
04-23-2005, 11:47 AM
Thank you, kind sir. It was a great 2 weeks thus far. Only going to bring up the intensity a notch :)

Unholy
04-23-2005, 01:44 PM
Waist is down from a 42 to 41.5 :), even though i wear size 38 pants that are all loose on me.

IZich
04-23-2005, 02:21 PM
definitely good pics. good progress!
as for my own pics, i think i'll get around to those next weekend possibly.. have a busy 3-midterm week this week, hehe

Unholy
04-23-2005, 05:15 PM
damn, good luck on the midterms, At 220 you are definatly much leaner than me.

Patz
04-23-2005, 07:46 PM
journal whore

Unholy
04-23-2005, 07:49 PM
who me?

Unholy
04-23-2005, 09:27 PM
Wow "Pumping Iron" is freakin good.

Patz
04-23-2005, 09:30 PM
It's better than cumming..I swear!

Unholy
04-23-2005, 09:30 PM
hahahhaha

Unholy
04-23-2005, 11:10 PM
So I just finished watching Pumping Iron, what a great documentary, Arnold is a pimp. After watchign that I want to break into my gym at 1 am and lift.

IZich
04-23-2005, 11:29 PM
lol.. yea its really great. inspirational to the max.

Unholy
04-23-2005, 11:32 PM
tell me about it lol, One day I hope to resemble one of those guys rather than a lardass.

Unholy
04-24-2005, 06:58 AM
Stepped on the scale today, down to 236 :), i got off and stepped on it again and it said 235.5 but im gonna go with the higher number as to not get my hopes up.

Unholy
04-24-2005, 08:32 AM
Off day today, time to relax :D

Unholy
04-24-2005, 08:54 AM
Wow, Yesterdays Routine PWN3D my back, Traps are sore as hell, so are the lats. I have 4 more weeks left on WBB1, then I am hoping to make a new routine that will help me with any weakness's I discover while on WBB, I know my shoulders need alot of work.
Also I will be adding ab's once every 4 days, so when I do get my bf% to 10-15% I will have something to look forward to. Also decided to pick up some Whey protein since I dont think I am getting quite enough from the food I eat.

JustinF
04-24-2005, 10:33 AM
Nice job on the cutting progress. Keep it up.

AssistSuper
04-24-2005, 03:01 PM
Nice progress buddy. Workouts are looking great.

Unholy
04-24-2005, 03:47 PM
Thanks a bunch Justin and ASsist, The Thermocin Is helping, It gives me a nice energy boost throughout the day. Hoping to get into the 220's within the next 4 weeks.

IronCurtain
04-24-2005, 05:00 PM
wow ur just a journal spam whore, three replies couldve been done in 1..... stop spamming asshat

Unholy
04-24-2005, 05:06 PM
Yeah and they happen to be 2 hours apart lol

Unholy
04-24-2005, 08:30 PM
Blah just got back from White castle with IronCurtain and a few other friends, How badly i wanted a crave case, I cannot explain in words. I love white castle it is heaven one bite at a time. But Everytime I was abotu to get up and buy some burgers I thought "what would the peeps in WBB say" and i resisted and when i got home treated myself to a fat free string cheese and some crystal light. And now im sitting here,realizing that was the first time i turned down food in a situation like that.

Patz
04-24-2005, 09:43 PM
you are the F*****G man!!!!!

excellent, excellent, excellent, excellent!

I hate white castle.

Unholy
04-24-2005, 09:49 PM
I love white castle like no other, I would have given my left nuy for a crave case right now.

IZich
04-24-2005, 11:48 PM
sorry to be a noob ( i'm on the west coast), but what is a crave case?

Patz
04-25-2005, 12:13 AM
sorry to be a noob ( i'm on the west coast), but what is a crave case?

white castle is a burger chain, and it sells these very small (39 cents?) and stinky burgers that are just totally grease-laden. they are also quite addictive to those who enjoy them. they developed such a reputation, that white castle started selling the "crave case," which is basically a briefcase-sized cardboard box with a HANDLE..lol. it contains 30 burgers, each in a tiny cardboard sleeve.

yes, paul was gonna buy 30 hamburgers and call that a "cheat meal"..lol

found a pic..

http://www.whitecastle.com/_pages/menu.asp?menu=bigcraves

Organichu
04-25-2005, 12:26 AM
I have memories redolent of bitterness.. in fifth grade, our gym teacher gave out coupons for free White Castle burgers for acts of exceptional physical competence. It was some breed of culinary meritocracy.

Of course, my fatass never got a single coupon.

Unholy
04-25-2005, 06:11 AM
Hahaha, I was gonna split a case with 3 other people :) but I thought to myself, what would Elwood Say.

Unholy
04-25-2005, 02:46 PM
Blah Leg day, everytime I do straight legged deadlifts i want to puke afterwards, I get this rush of blood to the head on my 8th or 9th rep and when the pain in my head goes away the naseua sets in.

Legs

Squat
10 x 155
10 x 185
1 x 255 New PR

Hack Squats
10 x 260
10 x 270

Leg Curls
10 x 180
8 x 195

Straight Legged DeadLifts (least favorite excersize ever!!1)
9 x 155
9 x 185

Standing Calve Raises
Skipped due to the fun effects of above mentioned excersize.

Unholy
04-25-2005, 05:57 PM
Went to Barnes and Nobles Today, picked up Two Books

Arnolds Enyclopedia of Modern Bodybuilding and

Arnold, Education of a Bodybuilder

Looks like Im not going to be getting much sleep since the only time have to read is at night :)

Unholy
04-25-2005, 08:14 PM
Just got back from the store after realized I had abslutly no food for the next few days.

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Picture013.jpg

I really really really wanted cake but no, this is my cutting face

http://i4.photobucket.com/albums/y108/XxH0LyWaRsxX/Picture014.jpg

Patz
04-25-2005, 08:59 PM
LOL

Is that the store in the background? It looks weird...

IZich
04-26-2005, 01:54 AM
are you really cutting on beef jerky and sausages?
IMO grab some clean turky, chicken breasts or tuna (if it pleases you :P).. cleaner, and you can probably eat more of it per calorie, which will fill you up a little better.

Unholy
04-26-2005, 06:28 AM
Heys, lol the suasages are turkey, and I cook em on the George Forman grill, Also that Beef Jerkey has 1 gram of fat for every 26 grams of protein :) so believe me its good stuff, and its only a snack, not a meal in itself.

Elwood indeed it is a store, I fail to see why its strange lol?

briancurran01
04-26-2005, 08:15 AM
the lean pockets wouldnt be my choice for a cut...beef jerky is very high in sodium most times also

Unholy
04-26-2005, 10:00 AM
Brian....I dont know if any store arounf you sell the Lean pockets ULTRA, I would never eat the regular ones because of the high carb and fat. These suckers are amazing

200 calories
6 grams Fat
19 crams of carbs
7 grams of fider
12 net carbs
24 grams of protein

So one box looks like this

400 cal
12g fat
24g net carbs
48 protein

pretty good if you ask me

IronCurtain
04-26-2005, 10:52 AM
yea, i was trying to pressure paul into eating white castle but he just drooled over my 4 jalepeno burgers.

im bulking so f*ck u guys

Unholy
04-26-2005, 11:19 AM
*******

Unholy
04-26-2005, 02:31 PM
Noooooo......I bought a sausage egg and cheese from the Roach Coach at work, turns out there were 39grams of fat in that sucker I almost puked it up. Now to punish myself for it I must go to the gym and burn 600 calories on the Elliptical :( wish me luck.

Organichu
04-26-2005, 02:49 PM
Weakling. :)

Unholy
04-26-2005, 03:35 PM
shhhhhhhhh Mr Chinese Buffet.

Unholy
04-26-2005, 03:36 PM
Wat is this Beef Curtain got banned? For what?

Organichu
04-26-2005, 03:36 PM
shhhhhhhhh Mr Chinese Buffet.

Atheist say: shhhh, don't tell God. ;)

Unholy
04-26-2005, 03:39 PM
Athiest says: what god? where? Prove it bitches

briancurran01
04-26-2005, 03:53 PM
paul...friendly piece of advice...i would not put things like this in open discussion (about bannings) they will get deleted...if you have questions about stuff like this i would pm mods...

Unholy
04-26-2005, 07:59 PM
Thanks for the advice, But him being one of my good friends I think I should be able to post about his situation in my Journal, **** I would probably have to agree that he deserved it. Its not like im spamming a thread to get him unbanned.

Unholy
04-26-2005, 09:02 PM
Bought some Optimum Nutrition Protein, The guy told me its the best tasting :), I really need to pick up some Oats and start really getting my ass into gear.

neartaigh
04-26-2005, 09:27 PM
Protien and oats are gooooood.

Hey, I just noticed. We have the same DL max. Ain`t it fun that yer a foot taller than me?? ;)

How`s that for motivation?

Patz
04-26-2005, 09:45 PM
paul..doesn't everyone know that a mcdonald's sausage biscuit has 40g of fat? roach coach can't be any better..

Jabberwocky
04-26-2005, 09:54 PM
Bought some Optimum Nutrition Protein, The guy told me its the best tasting :), I really need to pick up some Oats and start really getting my ass into gear.


Did somebody say :spam:

Unholy
04-27-2005, 07:40 AM
Neartaigh, Pshhhh well you are a powerhouse, and I am just weak but we will soon change that :),

Elwood, Since I dont normally eat ant McDonalds I have no idea about there nutrition info, Diet is definatly back on track today though. Have you stepped on the scale recently Im wondering how much you are beating me by.

Organichu
04-27-2005, 07:48 AM
Neartaigh, Pshhhh well you are a powerhouse, and I am just weak but we will soon change that :),

Elwood, Since I dont normally eat ant McDonalds I have no idea about there nutrition info, Diet is definatly back on track today though. Have you stepped on the scale recently Im wondering how much you are beating me by.

LOL brutal crap talking, I love it.

On that note, I gained a lb. Gotta' love General Tsao. Nice guy.

Definitely back on track today, though. Check the journal for the cleanest meal ever: shrimp & crystal lite!

Unholy
04-27-2005, 07:51 AM
Very nice, I love crystal light!!! Raspberry is da bomb. Yeah I weighed in at 235.5 this morning :) 1.5lbs to the -10lb mark!!

galileo
04-27-2005, 08:09 AM
Your life partner got the boot.

briancurran01
04-27-2005, 10:09 AM
Bought some Optimum Nutrition Protein, The guy told me its the best tasting :), I really need to pick up some Oats and start really getting my ass into gear.

IMO nitrean pwns Optimum nutrition

Unholy
04-27-2005, 10:52 AM
Lol, ofcoarse you stand behind your product but what are you basing this on? Also I wanted pure whey since I get more than Enough Casien from my food.

Diet is back on track today :)

galileo
04-27-2005, 10:55 AM
Nitrean tastes better in my opinion as well. I'd still use ON post-workout for pure whey though.

briancurran01
04-27-2005, 10:56 AM
i am basing it on the fact...that i tried optimum whey once when i needed whey and couldnt wait...it did not mix well in my experience and nitrean mixes awesome and nitrean actually tastes like nestle quik chocolate milk..and of course i stand behind nitrean also because its sales help support this website

Unholy
04-27-2005, 11:16 AM
Awesome. Optimum is instantized, and mixes very well. Lets not argue about this in my journal. Im sure Nitrean is great and I plan on picking up a jug with my next order of thermocin.

Unholy
04-27-2005, 02:28 PM
Workout today sucked due to a really bad headache :(

Shoulders

Military Press
8 x 95
6 x 105
Seated Dumbell Press
8 x 40
8 x 35
Standing Lateral Raises
8 x 20's
8 x 15's

Triceps

One handed Cable Pulldowns
15 x 40
10 x 45
10 x 45
Two Handed Cable PUlldowns (straight Bar)
8 x 100
8 x 100
10 x 100

Biceps
Barbell Curls
8 x 70
8 x 70
6 x 70
Hammer Curls
8 x 35's
6 x 30's
Cable Curls (two handed)
8 x 100

No focus because of pounding headache. I felt as If this was a very ****ty workout :(

Unholy
04-27-2005, 03:42 PM
Went to Walbaums and picked myself up a nice big tub of Oats and some milk. Made up my very own Meal Replacement Shake :)

1 cup milk 99% fat free
1 scoop protein
1/2 cup oats
1 tablespoon Chocolate syrup

480 calories
6g fat
72g carb
37g protein

And it tastes awesome, Im going to tinker with it to get the carbs down a bit and the protein up. Maybe get some sugar free chocolate syrup :)

Unholy
04-27-2005, 03:49 PM
mmmmmmmm just did a taste test :D

Unholy
04-27-2005, 09:14 PM
Blah, my bad food cravings are kicking in!!! I was craving so many bad things. I hate it they come and go. I have to find more low calorie foods to stuff my face with manana.

Patz
04-27-2005, 09:54 PM
nice shoulder pressing..i gotta get on my shiite!!

[[[----]]]
04-27-2005, 11:35 PM
Keep it up Megadeth man! Good job.

JSully
04-28-2005, 12:08 AM
Went to Walbaums and picked myself up a nice big tub of Oats and some milk. Made up my very own Meal Replacement Shake :)

1 cup milk 99% fat free
1 scoop protein
1/2 cup oats
1 tablespoon Chocolate syrup

480 calories
6g fat
72g carb
37g protein

And it tastes awesome, Im going to tinker with it to get the carbs down a bit and the protein up. Maybe get some sugar free chocolate syrup :)

Leave the chocolate syrup regular.. the glucose will be good for glycogen recompensation after a hardcore workout..

also, with the cravings, I don't know if you like peanut butter, but 2 scoops of peanut butter in the morning and at night keep my cravings at bay for weeks at a time.

Unholy
04-28-2005, 08:55 AM
Thanks for the support guys. Jake your probably right. And hopefully my metabolism is high enough after my workout that the 480 calories will get burned up. :)

On a side note

Oficial weight in is at 235 and my waist is down to 41 inches :) 5 more to go.
Also did a bf% reading using the calipers and low and behold down to 25-26%

Unholy
04-28-2005, 10:28 AM
I think it might be time to rework my diet a bit.

THinking about going for a 30/20/50 split carbs/fat/protein respectively.

Also thinking about switching WBB into a more compact mode, Meaning instead of working out a bodypart every 7 days I would do it every 5 :) still more than enough time for muscles to rebuild but getting faster results. Also want to implement cardio 4 days a week. Hopefully with new diet and new routine I can make some better progress.

Unholy
04-28-2005, 10:46 AM
New routine

Day 1 - Chest and Back
Chest- Bench Press, Incline Dumbell press, Machine Flys
1 warmup set, 3 working sets, 10-12 reps, 6-8 reps, 4-6 reps
Back-Lat Pull Downdowns, Bent Over Barbell Row's, Deadlifts
1 Warmup set, 3 working sets, 10-12 reps, 6-8 reps, 4-6 reps

Day 2 - Legs and Abs
Legs- Squats, Leg Curles, Striaght Legged Deadlifts, Standing Calv Raises
1 warmup set, 3 working sets, 10-12 reps, 6-8 reps, 4-6 reps
Except for calave raises 4 sets, 15 reps
Abs Crunches 3 x 25

Day 3 - Arms and Shoulders
Biceps- Barbell Curls, Hammer Curls, Reverse Grip Curls, Cable Curls
1 warmup set, 3 working sets, 10-12 reps, 6-8 reps, 4-6 reps
Triceps- Close Grip BP, Barbell Tricep Extentions, Cable Pulldowns
1 warmup set, 3 working sets, 10-12 reps, 6-8 reps, 4-6 reps
Shoulders- Barbell Clean and Press, Lateral Raises, Seated Dumbell Press
1 warmup set, 3 working sets, 10-12 reps, 6-8 reps, 4-6 reps

Day 4 - Abs
I have no Abs, so I will add excersizes as I progress
Crunches 5 sets x 15 reps

Day 5 - Off

Rinse and Repeat

Cardio will be done 3 days a week.

Im going to follow this routine for the next 8 weeks and see how it goes.

Any comments or suggestions welcome.

METALASIAN
04-28-2005, 12:50 PM
Good luck with your new routine, Holy Wars is a great song by the way. I need to find my Rust in Peace cd.

Unholy
04-28-2005, 02:46 PM
:) thanks for the kind words bro, Yeah that is a freakin awsome song.

Starting new routine tomarrow, cant wait. I hate off days with a passion!! :evillaugh:

Unholy
04-28-2005, 06:30 PM
Made A tacking sheet for this new routine.

Day 1 Chest and Back Week # ____
Chest
Bench Press | x | x | x | x |

Incline Dumbell press| x | x | x | x |

Machine Flys | x | x | x | x |

Back
Lat Pull Downdowns | x | x | x | x |

Bent Over Barbell Row's| x | x | x | x |

Deadlifts | x | x | x | x |

Day 2 - Legs and Abs
Legs
Squats | x | x | x | x |

Leg Curles | x | x | x | x |

Striaght Legged Deadlifts| x | x | x | x |

Standing Calv Raises | x | x | x | x |

Abs
Crunches | x | x | x | x |

Day 3 - Arms and Shoulders
Biceps
Barbell Curls | x | x | x | x |

Hammer Curls | x | x | x | x |

Reverse Grip Curls | x | x | x | x |

Cable Curls | x | x | x | x |

Triceps
Close Grip BP | x | x | x | x |

Barbell Tricep Extentions| x | x | x | x |

Cable Pulldowns | x | x | x | x |

Shoulders
Barbell Clean and Press | x | x | x | x |

Lateral Raises | x | x | x | x |

Seated Dumbell Press| x | x | x | x |

Day 4 - Abs
Crunches | x | x | x | x |

IZich
04-28-2005, 06:30 PM
lol i feel you bro, off days are the worst..

Unholy
04-28-2005, 06:32 PM
Indeed they are thats why im doing this 6 days a week bit.

JSully
04-28-2005, 06:57 PM
1 cup milk 99% fat free
1 scoop protein
1/2 cup oats
1 tablespoon Chocolate syrup

Now that I'm looking at this again, how are you getting:
480 calories
6g fat
72g carb
37g protein

The protein I agree with, and the fat is possible, but certainly not that high of carbs.
1/2 cup of oats is about 5g protein, 27g carbs, and 3g fat....

no way is your shake is 72g carbs..

MY recommendation:

2 scoops protein: depending on what kind of protein you have, that's roughly 45-50g protein, <5g carb, and approx 1-2g fat
1 cup oats: about 10g protein, 52g carb, 6g fat
now add some equal and it's quite tasty.

I prefer to add some peanut butter but many will argue that the fat slows down the digestion of the proteins and carbs and your wasting valuable time doing so...

I don't really know about all that, I find that I'm just as hungry in the same amount of time. I suppose the ideal would be a post workout shake with ONLY carbs and protein, and then a post post workout shake with protein carbs and fat...

So, scratch what I said about the choc. syrup.. you're cutting, you don't want the sugar! :D (I forgot, thought you were bulking.. lol)

BTW, the since you are cutting, the only carbohydrates you have, should revolve around your workouts. That will help utilize the carbs and keep them from getting stored, thus making the fat burn faster.

anyways, I'm off for now. later

neartaigh
04-28-2005, 07:36 PM
Neartaigh, Pshhhh well you are a powerhouse, and I am just weak but we will soon change that :),



Don`t worry, Paul. You still kill my squats and bench presses. :)

I have the advantage of being close to the floor, so there is less distance to pull. Heh heh.

Anyway, I imagine my weights will probably drop a bit if I manage to stick to my cutting plan for more than 5 minutes at a stretch.

Your homemade pwo shake sounds goooood, btw.

Nice supermarket photos. Cell phone?

Unholy
04-28-2005, 07:56 PM
Lol yes damn cell phone cams :P, Yeah the shake is good but I think im going to take Teeny Jakes advice and use some splenda instead of the chocolate syrup.

neartaigh
04-28-2005, 08:14 PM
Lol yes damn cell phone cams :P, Yeah the shake is good but I think im going to take Teeny Jakes advice and use some splenda instead of the chocolate syrup.

Probably a good idea-- if you must have the chocolate fix though, use chocolate protien powder OR you can add a couple tbsp of dutch cocoa powder. It`s unsweetened, so with a little splenda, you get that chocolatey bliss.

Unholy
04-28-2005, 08:18 PM
I just talked to Jake on aim. He is putitng me on nice diet to make sure I win this Contest. New rules, No carbs besides Pre and Post workout shakes, 50grams fat a day, 1800 calories a day.

2 shakes one pre workout 1 scoop Protein 1/2 Cup oats
Post workout 2 scoops protein 1 Cup oats

Starting on monday, hopefully it will get my fat ass into shape quicker.

Patz
04-28-2005, 11:21 PM
even the great Jake can't help you when you're already pwned...

Unholy
04-28-2005, 11:35 PM
you watch, thats all you ll be able to do when I win :)

Unholy
04-29-2005, 08:45 AM
Chest and Back day, Cant freakin wait. Weighed in at 234.5. Half a pound to the -10 lbs mark !!!! w00t, I weigh myself everymorning at the same time on an accurate scale. I do it every morning right after I take the mornin wizz, so the weight never fluctuats.

Unholy
04-29-2005, 11:32 AM
Good chest and back day Besides DL, I was hoping for a little more reps on 225lbs.

Chest
Bench Press
15 x 45
12 x 85
8 x 135
4 x 155
Incline Dumbell Press
15 x 10's
12 x 35's
8 x 40's
5 x 45's
Machine Flys (Pec Deck)
15 x 90
12 x 105
7 x 135
4 x 150

Back
Lat Pull Downs
15 x 50
12 x 110
8 x 120
6 x 130
Bent Over Barbell Rows
15 x 45
10 x 95
8 x 95
6 x 105
Deadlifts
15 x 105
8 x 205
6 x 225
1 x 265 New PR

Overall I like this setup more than WBB #1, I feel as though Doing High rep low weight and progressing to High weight low rep sets works ouy my muscles more thoroughly than just doing 2 sets to near failure. And Like an idiot I forgot to put shrugs on my Track sheet so I forgot to do em, Ill add em in tomarow during legs :)

vkefi
04-29-2005, 02:19 PM
Sessions looking good in here. Good luck with the diet.

Unholy
04-29-2005, 03:25 PM
thank you :D

Unholy
04-29-2005, 05:51 PM
Wow I pwned my back today, sore as hell, Legs will be fun tomarrow :), on a side note applebees is yummy !!!

Patz
04-29-2005, 07:54 PM
Great..I slip up and get a steak, and filet-o-fish, and we all cheat!!

If Organichu sees this, he'll eat more than that guy from "seven."

Unholy
04-29-2005, 08:37 PM
That harsh, I dont consider mine a cheat though. I planned it, I had a burger and some fries. Still stayed under 1650 calories, the split wasnt the best but oh well, havnt had a normal meal like that in 2 weeks.

Unholy
04-30-2005, 09:48 AM
Today is leg day and my back is still shot, I think I might switch days 2 and 3 in my new routine. Any Ideas?

Unholy
04-30-2005, 11:39 AM
Got my oil changed and went to the gym for some legs.

Legs

Squats
15 x 45
12 x 135
8 x 155
6 x 185

Hack Squats
8 x 270
7 x 270

Leg curles
15 x 95
10 x 165
8 x 180
6 x 195

Standing Calf Raises
15 x 180
15 x 180
15 x 180
15 x 180

Decided to cut out Straight legged Deadlifts because my lower back is shot from yesterday.

The scale was jumping from 233-234 this morning, Im using the higher number
officail weigh in was 234, thats brings my down 10 pounds from 19 days ago :) got another 24lbs to meet my first goal.

Unholy
05-01-2005, 11:38 AM
Back Pain is gone, Arms went great today, decided to switch shoulders to day 4 along with abs.

Biceps
Barbell Curls
15 x 20
12 x 60
8 x 70
5 x 80
2 x 90
Hammer Curls
15 x 15's
10 x 25's
7 x 30's
4 x 35's
Reverse Grip Barbell Curls
10 x 45
8 x 55
4 x 60
Cable Curls
15 x 40
12 x 80
8 x 90
6 x 100

Triceps
Close Grp Bench Press
15 x 45
12 x 95
8 x 115
3 x 135
Cable Bar Tricep Extensions
15 x 50
12 x 80
8 x 100
6 x 110
Cable Pulldowns
15 x 80
12 x 100
8 x 120
8 x 140
6 x 140

overall felt great after todays workout, gonna hit it up tomarrow, Abs and shoulders.

Unholy
05-01-2005, 02:47 PM
Did a BF% reading down to right above 24%, meaning I lost 11.5 lbs of fat and gained 1.5lbs of LBM in 3 weeks :)

Unholy
05-02-2005, 12:37 PM
Starting New Diet today. As per LittleJakes recomendations.

No carbs all day besides trace carbs. Then 2 shakes one pre and one post workout.

Pre- 1 cup milk
1 scoop protein
.5 cup oats

Post 1.5 cup milk
2 scoops proetin
1 cup oats

With a Carb cheat/refeed meal On saturdays.

Going to follow this along with the new routine and see how it goes for 6-8 weeks.

Unholy
05-02-2005, 06:21 PM
Didnt get to hit the gym cause of a damn flat tire, So I did abs and shoulders at home today. Looked Like this

Shoulders
Seated Dumbell Press
9 x 40's
5 x 40's
Lateral Raises
10 x 15's
8 x 15's
Front raises
8 x 15's
8 x 15's

Abs
Crunches
2 x 20
1 x 12

Yeah It sucked, I have no abdominal strenght :P damn gut.

Unholy
05-02-2005, 09:05 PM
I finally have a plan, Im sure no one care but here goes nothing, Right now my lean body mass is at 177lbs and I have 57lbs of bluber on me and about 8-10lbs of that is essential fat. so I have about 40-45lbs of fat to loose in total. My ultimate goal is to get to 210-215lbs at 10-12% bf by next summer. Here is a list of goals ranging from short to long term. I will keep them updated. I am setting these goals for myself to keep me motivated and on track for the long haul.

Starting April 11th 244 lbs 28-29% bf 177lbs LBM Start Cut
Current 234 lbs 24.5%bf 177 lbs LBM
Goal 1- June 8th 225 lbs 21.5% bf 177 lbs LBM
Goal 2- August 1st 215 lbs 18% bf 176 lbs LBM
Goal 3- October 1st 205 lbs 13.5%bf 177 lbs LBM
Goal 4- Novemeber 15th 195lbs 10% bf 177lbs LBM End Cut
Goal 5- January 1st 200 lbs 10% bf 180 lbs LBM Start Bulk
Goal 6- Febraury 15th 208 lbs at 11% bf 185lbs LBM
Goal 7- March 30th 220 lbs at 13% bf 191.5 lbs LBM
Goal 8- April 27th 230 lbs at 14% bf 198 LBM End Bulk, Start Cut
Goal 9- May 31st 220 lbs at 11% bf 196 lbs LBM
Ultimate goal 215 LBS at 9% BF 195 lbs LBM By June 2006

Who knows If I will even get close to these goals, They are just here for motivational purposes. I will prbably alter them as I progress. But the ulitmate goal stays the same. Even if I fall short but manage anyhting near that I will be quite a happy camper.

Unholy
05-03-2005, 11:07 AM
Day 2 of my Carb cutting diet. I feel weak compared to when i was on restricted Calorie, I want cookies damn it.

vkefi
05-03-2005, 07:19 PM
I just had a lb of pasta :)

Unholy
05-03-2005, 08:01 PM
I just had a lb of pasta :)

I hate you lol, im at 1100 calories total, Even though today was off day I ended up hitting the gym for cardio

Bike

24 minute, hill climb at highest resistance 12
335 calories
8.5 miles

Unholy
05-04-2005, 11:38 AM
Weighed in at 232 this morning calipered 24% bf, thats 12lbs down and all of it fat. No LBM lost. 7lbs away from my june 8th goal. Today is chest and back cant wait.

vkefi
05-04-2005, 03:11 PM
1100 calories :eek:

Nice job on the current fat los, while keeping lbm. You'll smoke the goal of 7lb by June.

Patz
05-04-2005, 03:29 PM
i ate pizza and chicken wings whilst out of town the last 2 days. weighed in at 232 today.

Unholy
05-04-2005, 07:23 PM
I hate you.

Unholy
05-04-2005, 07:28 PM
Depleted workouts suck, my carbs didnt kick in till the secons half of with workout. I also cant believe you got down to the same weight as I did, I was busting my ass off and you were eating pizza, and wings. I hope all you lost is muscle :)

Unholy
05-04-2005, 07:35 PM
Chest

Bench Press
15 x 65
12 x 115
8 x 135
3 x 155
Incline Dumbell Press
15 x 15's
12 x 40's
6 x 45's
4 x 45's
Machine Flys
15 x 90
12 x 120
8 x 150
4 x 165

Back

Lat Pull Downs
15 x 60
12 x 110
8 x 130
6 x 140
Bent Over Barbell Rows
15 x 45
12 x 95
8 x 105
6 x 115
Dead Lifts
15 x 115
12 x 225
8 x 245 New PR
7 x 280 New PR
1 x 330 New PR

Carbs kicked In after first few sets on chest. Workout felt really good overall.

:evillaugh :evillaugh :evillaugh :evillaugh :evillaugh :evillaugh :evillaugh :evillaugh

Hatred
05-04-2005, 08:07 PM
I bet you could hit 365 on deads if you did them first.

Unholy
05-04-2005, 08:09 PM
I wish, im going to next time I do deads, which will be Monday, just for you. Cant let Josh down. Must squeeze 370 out. I will try my best. Ive only been going at this for a little over 3 weeks. I am hoping for 450 x 1 in 6 months :)

Patz
05-04-2005, 11:54 PM
ddaaayyyuuuuummmmmmm!!!!!

330 is nice..I told you you'd get your PR..

Unholy
05-05-2005, 10:57 AM
Yeah, im gonna PWN you on deads next week :).

IZich
05-05-2005, 01:57 PM
lol, you're already pwning _me_, so great job on that.
however, your bench needs to get up there!! :P, work on that, dawg! i want to see that bench explode into the high 200's.. :D

Unholy
05-05-2005, 02:06 PM
lol yeah im gonna try again on monday. Gonna take the carb shake 30 minutes earlier this time. going for 190 -200. Gonna try to squat 275 today.

Unholy
05-05-2005, 05:18 PM
Wow, another amazing workout. Im feeling great over all, Body fat is steadily dropping, Lifts are steadily climbing. :)

Legs

Squats
15 x 45
12 x 135
10 x 175
10 x 205
1 x 300 new PR

Hack Squats
12 x 180
8 x 270
5 x 360

Leg Curls
15 x 90
12 x 180
8 x 195
6 x 210

Calf Raises
15 x 215
15 x 235
15 x 255

Unholy
05-06-2005, 11:56 AM
down to 230lbs thats 14 from start :), tomarrow im celebrating my brithday, go me 18 :) :birthday:

Unholy
05-06-2005, 05:54 PM
Arms Today

Biceps
Barbell Curls
15 x 40
12 x 70
7 x 80
2 x 90
Hammer Curls
15 x 15's
12 x 25's
7 x 30's
5 x 35's
Reverse Grip Barbell curls
8 x 45
6 x 55
8 x 45
Cable Curls
12 x 80
8 x 110
6 x 100

Triceps
Close Grip Bench Press (no spotter, so i went light)
15 x 45
12 x 95
6 x 115
One handed Cable Pulldowns
12 x 50
8 x 55
8 x 60
Cable Pulldowns, 2 handed, straight Bar
13 x 110
6 x 130
5 x 140
4 x 140
7 x 100

Everything Felt good, Little bro couldnt make it because of work, hence why I opted for more cable tricep excersizes.

IZich
05-06-2005, 06:13 PM
nice job on the hammers.. i like that 5x35 :]

Unholy
05-06-2005, 08:13 PM
Thank you sir, I hit em hard today, and as a result my reverse grip suffered. I have a question for you guys when you do reverse grip curls doesnt it feel like your thumb is holding all the weight?

Patz
05-06-2005, 09:06 PM
killer arms day


brachialis!!!!!!!!!!!!!!!!!!!

the thumb is a necessary pain when doing reverse curls.

Unholy
05-07-2005, 09:33 AM
Okay weigh in this morning 229.5 clipped in at 23.5% BF This is the lightest I have been in almost 2 years, w00t w00t

Unholy
05-08-2005, 12:49 PM
Went to Peter Luger steak house, who would have thought that 30 oz of steak has 290g of protein :)

Unholy
05-08-2005, 06:43 PM
Todays weight in for ****s and giggles was devastating. 239 lbs, Im sure its mostly water, glycogen, and full bowels but still. 10lbs in one day lol. I am working on getting that number back down by wendesday or thursday :)

Patz
05-08-2005, 10:03 PM
AWESOME..you'll be the bomb wen bulking time comes around!

Unholy
05-09-2005, 11:12 AM
Haha, im scared to bulk :( , But you are right. If I do a clean bulk in 4-5 months I think it will go well.

neartaigh
05-09-2005, 11:49 AM
:birthday: Hey Paul! Happy Birthday!! :birthday:

Unholy
05-09-2005, 11:53 AM
Thanks a bunch, my celebration was saturday, and resulted in me gaining 10lbs of water, glycogen, and bowel mass :( , 229 -239 in one day is scary lol.

briancurran01
05-09-2005, 11:56 AM
hope you have a good bday bro.

Unholy
05-09-2005, 11:59 AM
Today I just a regular day, but thanks. I will be celebrating my birthday at the gym today. Doing chest and back, and having a nice tastey chocolate protein shake afterwards :)

Weighing in the 220's felt so good, so did wearing a 36 pants. Im hoping to get back there by the end of the week.

Unholy
05-09-2005, 05:35 PM
Chest and back, My favorite :D

Chest
Flat Bench Press
12 x 95
12 x 135
7 x 145
3 x 155
5 x 135
Incline Dumbell Press
15 x 15's
8 x 40's
7 x 40's
3 x 45's
Machine Flys
15 x 105
12 x 120
10 x 135
6 x 150

Back
Lat Pulldowns
15 x 60
12 x 120
8 x 140
6 x 140
Bent Over Barbell Rows
12 x 45
12 x 95
10 x 105
6 x 135
Deadlifts
15 x 135
12 x 225
8 x 275
1 x 345 New PR (Im pretty sure if I did deads Fresh I could get 400 Up fairly easily.)

Overall workout felt good. I weighed in at 234 Just now so that weight from the weekend is coming off, homefully by tomarrow I will be in the 232-233 range and back to 230 by thursday or friday.

Unholy
05-09-2005, 08:35 PM
Diet was dead on today. Sub 20% bofy fat levels are on the horizon.