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Thread: 8% in 12 weeks

  1. #1
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    ok time to rock n roll. commited myself to abs n we're aiming for 10 to 8% bodyfat in 14weeks. i've been at this dieting for too long. this is my final attempt. its now or never. I'm giving this my all. plan of attack is simple enough. eat all my meals, train short, heavy, and intense. take my supplements, and sleep. easy enough to do. just got to maintain will power.

  2. #2
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    ok today wasnt a good day at all. made it a cheat day. startin tom going to stick to the plan. gotta start taking this alot more serious or abs is gonna kill me.
    started the week at 212 ended at 208. didnt have a dramatic change to body comp like last week but still feel like im droppin the fat . i noticed i dont crave as much food when im on near zero carbs. worked out chest today. felt strong. max out routine seems to be workin fine. still have to work on the consistency of my diet. gotta get that ass in gear.

  3. #3
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    no new changes on the diet this week. just add in 30 min. of cardio in the am 5x a week and watch the blubber melt.leg day tom.

  4. #4
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    alright! today kicked ass. did legs today and progressed on all my lifts. 1st day of the week was clean, water was on, supps was on, cardio was on. everyday that i stick to my plan i get closer to my goal. just have to take it day by day.

  5. #5
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    crap forgot to put my weight for today. 217 a little high compared to last week but thats the price you pay for binging for 4 days straight. oh well just have to move on n concentrate on stayin clean for the next 6days.

  6. #6
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    wed. weight 212

    did shoulders today. kicked ass progressed on my lifts again. did 30 min cardio. supps were on, water is on, diet is on, training is on, rest have to work on it. got 6hrs sleep and a 2 hour nap not bad. ran out of oats was only able to get1/2cup oats today. fighting off cravings. its tough but im doing it. my goal is more important than quenching my craving.

  7. #7
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    thur.
    worked back today. great workout. felt strong but sleepy. got 5hrs sleep and 3hr nap. diet was on, supps was on, training was on, water was of i was only able to take in 1 1/2gallon. still need to work on rest.

  8. #8
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    fri. weight:209
    kicked ass today. everything went perfect except for my water i only drank a gallon 5hrs sleep and a 4 hr nap.I did chest and progressed on my lifts. im feeling very strong especially on 50grams of carbs. only 2 more days to go before my cheat meal just have to focus for the next 2 days and remember the goal is more important than the cravings.

  9. #9
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    yeah papo i managed to stay clean for 6days. but was off today had only 3 meals. last was crap but had no choice i was starving, supps off, water off, diet off.
    taking a cheat meal tom and its leg day!

  10. #10
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    ok started the week at 209
    took a cheat meal on mon. i cant believe i was able to hold out. continued to progress on my lifts. diet was clean today, water was on, training was on, and so was supps. wow week is going fast only 5 days left for my next cheat meal.

  11. #11
    Push powerlifting heathj's Avatar
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    What bodyfat are you at now?

  12. #12
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    when i started i was at 16%. i havent checked yet but im between 15 and 14.

  13. #13
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    alright ended the week in a good note stayed clean, trained, took all my supps, drank my water, and did my cardio. i'm getting use to this pre contest dieting stuff ended the week at 207

  14. #14
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    6/11

    great day today. 21/2 gallon of water, supps, diet, cardio, and rest was on. progressed on my lifts today. i looooove squats checked my body fat% on fri. the verdict is as of date is 14%. i dropped 2% in a month and gained a pound of muscle im very siked. i messed up here and there but i was still able to gain. just think if i stay super strick i might pull of 7%

  15. #15
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    6/12
    another perfect day. water, supps, diet, training was on.
    rest needs a little work.

  16. #16
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    6/18
    did legs today. continued to make progress in my lifts. had my first meal took my vit c and multi's. plan for today is to get my numbers in.
    total cal:2169
    pro:275
    carbs: 100g
    fat: 25g
    new orders are: increase cardio to 45 min
    and add 30min of cardio after training for 3 days.
    which sucks cause i like training in the morning. but what the hey if it will get me to my goals faster y not

  17. #17
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    6/19
    did 45 min of cardio, ate meals 1 and 2. 6 more to go
    goal for today is:
    total cals:2019
    pro:275
    carbs:75
    fat:25g
    work arms tonight after class and 30 min of cardio.

  18. #18
    Senior Member c_8nOM's Avatar
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    um..
    dat's only around 1600kcal ..count it again

  19. #19
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    6/20
    did my first set of cardio this morning. 45 min. ill be working shoulders tonight and 30 min cardio afterwards.
    this is my second day of the extra cardio and its killing me already. but its doing wonders.
    plan for today:
    calories:2019
    pro:275
    carbs:75
    fat:25
    everything is going good no craving sticking to the diet 100% rest is good, supps, training,diet, and cardio is on.

  20. #20
    Senior Member c_8nOM's Avatar
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    Did u hear me dude??.. ur kcalories count is wrong

  21. #21
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    i did. but im not sure what your talking about. how r u sure when you have no idea what my protein, carb, and fat sources are?

  22. #22
    Senior Member c_8nOM's Avatar
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    calories:2019
    pro:275
    carbs:75
    fat:25
    275 x 4
    75 x 4
    25 x 9
    = ?????

    ... dude u wrote the amount donw~

  23. #23
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    oops i was off


    cal. pro. fat
    m1. 2eggs,6egg w. 242 33g 9g
    m2. 5.5 ounce chicken b. 192 34g
    m3. same as 2
    m4 to 6. 3.75 top round beef. 211 38.5
    m7. pro pwd. 180 35g
    m8. 4ounce chicken b. 142 27g
    3= 1/2cups of oats some where in there 450cal
    75g carbs.

    total calories:2037
    pro:275
    carbs:75
    fat;25
    rough estimate.

  24. #24
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    6/21
    worked back today. made good progress. cardio sucked. i completed the 45 min. but i wasnt able to put the same intensity that ive been putting in my other workouts rest sucked just got 61/2 hours sleep. the plan for today. cals:1719 pro:276 carbs:25 fat:25
    and cardio in the pm.

  25. #25
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    6/22

    overall it was a great week everything was on, water, supps,diet, cardio, training,and rest. except for today.
    i overslept i went to bed at 1am and woke up at 12pm. instead of eating i decided to go straight to the gym. i felt so weak and it showed in my lifts. but i was able to go thru chest and 45 min of cardio. but it was torture.
    oh well ill do better next week

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