Crack is the new Black.

[JoeyCrack]

ok, so it's time i get this new journal up and running (my old username was iLUDEd for anybody who used to post in my old journal).

goals i want to reach by Nov 1;
-get down to 10% so i can have visible abs (nov 1 is when summer starts down here, and i want to make my life easier whilst at the beach)
-increase my vertical leap
-retain as much lean muscle as possible

how im going to go about reaching my goals;
two 6 week cycles.
-cycle one will pretty much be reducing calories by 200 each week after one week at maint.
-cycle two will be a 6 week UD2 cycle
-plyometric work will be done to aid my vertical

the way i see it, i can drop about 2% fairly easily following a traditional cut, and when things get tough (as it does when you reach a lower bodyfat%) ill use UD2 to get the job done.

workout wise ill be following a 4x a week upper/lower split, and the UD2 workouts when im on that.

current stats: im about 86kg @ probably.. high 13s-14%
goal stats: after stage one: 83kg @ high 12s & after stage two: 81kg @ 10%

[JoeyCrack]

Day 1 of 42 - Upper Body

water intake: 4 litres

meal one:
200g strawberry yoghurt

meal two:
1 pita bread pizza
-1 pita bread
-4 slices low fat ham
-5 slices kraft free
-50g mixed vegis
-70g salsa dip

meal three:
1 pita bread pizza
-1 pita bread
-4 slices low fat ham
-5 slices kraft free
-50g mixed vegis
-70g salsa dip

Session I
flat bench: 7@92kg 7@95kg 6@97kg
cable row: 8@85kg 8@85kg 8@85kg
upright row: 12@35kg 12@35kg
lat pulldown: 12@45kg 12@45kg
tricep pushdown: 15@30kg 15@30kg
ezecurl bicep curl: 15@25kg 15@25kg

meal four:
30g WPC
20g dextrose
20g maltodextrin
5g creatine

meal five:
1 pita bread pizza
-1 pita bread
-4 slices low fat ham
-5 slices kraft free
-50g mixed vegis
-70g salsa dip

meal six:
250g low fat potato frize
100g low fat sweet thai salsa

Session II
10min Elliptical Crosstrainer

meal seven:
300g low fat potato frize
100g low fat sweet thai salsa

Session III
bag work: 4min
speed ball: 4min
--
incline situp: 12@5kg
leg raises: 20@bw 20@bw
russian twist: 16@2.5kg

meal eight:
200g strawberry yoghurt

DIET BREAKDOWN: 2783 calories; 204.7g pro - 422.8g carb - 34.9g fat

COMMENTS:
my maint. level is about 2800 calories, so anything in the ballpark of 2700-2800 calories for this week is fine.

[Coke]

That is a great plan you have outlined, there is plenty of time to reach those goals - Good luck with it all!!

[JoeyCrack]

That is a great plan you have outlined, there is plenty of time to reach those goals - Good luck with it all!!

thanks bro, didnt want to make my goals too unrealistic, im secretly hoping i get my bf% down to like 11% by the time my 1st 6 week cycle is over so i dont have to do UD2 for too long to reach my goal :)

[ryuage]

but ud2 is so much fun, its 7:30 am and I have 1000g of carbs to go before bed time :)

[JoeyCrack]

Day 2 of 42

water intake: 3 litres

meal one:
200g strawberry yoghurt

meal two:
300g potato frize
50g sweet thai dip

meal three:
1 pita bread pizza
-1 pita bread
-4 slices low fat ham
-5 slices kraft free
-50g mixed vegis
-70g salsa dip
50g cashews

Session I
Speed Ball: 4min x3

meal four:
1 pita bread pizza
-1 pita bread
-4 slices low fat ham
-5 slices kraft free
-50g mixed vegis
-70g salsa dip
50g cashews

meal five:
200g lemon yoghurt

DIET BREAKDOWN: 2648 calories; 160g pro - 326g carb - 76g fat

COMMENTS:
was hoping to do plyometrics today, but its been pissing down raining all day.

[JoeyCrack]

Day 3 of 42

water intake: 2 litres

meal one:
100g lean beef
100g steak
400g potatoes
10mL olive oil
3 bread rolls

Session I
HIIT 30/60 *7
30min Elliptical CrossTrainer

meal two:
1 bread roll
6 slices wholemeal bread
200mL salsa dip
50g mushroom
6 slices kraft free
6 slices low fat ham
100g cashews

meal three:
100g cashews


DIET BREAKDOWN: guessing close to 2000 calories..

COMMENTS:
another wet weather day... tom is the last change im giving the weather, then im just going to do a normal leg workout instead of the plyo.

[JoeyCrack]

but ud2 is so much fun, its 7:30 am and I have 1000g of carbs to go before bed time :)

dammit, that's making me want to start a UD2 cycle next week! haha.. the only thing i dont like about the UD2 is the power workout, i got limited equipment at home for legs, so i have to squat and deadlift on the same day

[dissipate]

yo lude, where did you go again?? have you tried buying stuff from these sites?

http://www.thesupplementden.com.au
http://www.sizematters.com.au