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Thread: Body recomposition

  1. #1
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    Body recomposition

    Decided im guna keep an online journal as im doing a reasonably long cut and think this will be a real help.

    A little background info - 18yrs old,5ft11 at the moment i think i am roughy 235 (16 stone 11) pounds. I am guna weigh myself at the gym 2moro morning. I have been dieting down now for the past 2 weeks tweaking my diet. I think my mainantence cals are roughly 4200 so i started from monday of this week on 3700cals. The breakdowns im guna try and keep at until i drop the cals again are 300+grams of protein/200g of carbs and 100+g of fat. these are not exacts as i wont be eating the exact same thing everyday.

    My training is as below and i am not doing any cardio as of yet i may start doing some when my cals drop to a certain level.

    Monday - chest/bi's
    Tuesday - rest
    Wednesday - shoulders/abs
    Thursday - back/tri's
    Friday - rest
    Saturday - legs
    Sunday - rest

    Im guna hopefully get a digital cam as soon as possible so i can put up a start photo or 2. i have got bodyfat calipers and the first time i used them the result was 23% not sure how accurate this is but i will appreciate all input when i post a pic. i hope to get my bodyfat down to about 15% if not under. I dnt know how possible this is but im going for it. Im dieting until christmas atleast so am aiming for roughly 1pound to 1.5 pound a week loss depending.

    I am also going to be doing a 14 week cycle of test enanthate from september to mid december i think. Im just finalising plans for this at the moment and putting orders in.

    All input and help is appreciated feel free if anybody does read this to make pointers and point out my mistakes.
    Last edited by HILL; 03-02-2006 at 05:11 AM.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  2. #2
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    micros for yesterday 19/august - 3642cal/327.4p/176c/146.4f

    legs today

    squats below parallel - bar x 12, 70kg(154) x 10,80kg(176) x 8,100kg(220) x 6
    front squats - 132 x 10, 176 x 8
    hamstring curls(machine) - 132 x 10, 154 x 8
    calf press(machine) - 220 x 8, 242 x 8

    legs are improving but still a weak point really need to work on them. finally got my form right for squats now just working on increasing strength.

    weight as of 9 this morning - 16stone 7/ 231 pound


    micros for today 20 august

    3694cal/316.6p/190c/156f
    Last edited by HILL; 08-20-2005 at 03:27 PM.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  3. #3
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    micros for 2day

    3702cals/349p/195c/146f

    no training today as is sunday and didnt get up till 12 think i actually got 12 hours sleep last night usually i get exactly . think this may have had a negative effect as i feel tired already. had to have mainly shakes today as i got up so late and been busy.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  4. #4
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    i have decided on aiming hopefully for a 2 pound a week drop as this should hopefully be possible while on my course as i will be able to hold on to a lot of muscle. I am aiming of around the 200 pound mark by christmas mark but im going more on bodyfat that actual weight.
    Last edited by HILL; 08-22-2005 at 09:53 AM.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  5. #5
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    cals for 2day - 3720cal/231c/129f

    chest/bis
    chest

    flat db - warm up- 33 x 12, 77 x 10, 88 x 7, 99 x 6 (heavier next week 110 for 4-6 hopefuly)
    incline bb - 154 x 10, 176 x 8. these were hard after db first
    db flies - 33 x 10(to easy), 44 x 10(to easy)
    machine unders(funy exercise i tried for a change - 44 x 10

    biceps

    bd curls superset with 38.5 x 8, 44 x 6
    preacher curls 59 x 8, 59 x 6
    machine 1 arm concentrate - 33 x 8

    biceps were fried after this overall a good workout i thought was happy with my db lifts as i didnt have a spotter.
    Last edited by HILL; 08-22-2005 at 03:15 PM.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  6. #6
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    rest day 2day.

    cals - 3580cal/320p/215c/152f

    as it was a none training day didnt get to worried about being short a hundred calories or so
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  7. #7
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    today shoulders and abs
    trained later on in the evening than usual but didnt have chance to move my carbs around so felt a bit tired at the gym.
    shoulders -

    db military press warm up 22 x 15, 60 x 10, 71 x 8, 77 x 4(got 6 last week didnt have a spotter gettin them up took alot out of me)
    machine press, 170 x 8, 209 x 4
    seated lateral raises focusing on rear delts, 22 x 10, 22 x 10, 27.5 x 10
    bb smith shrugs, 198 x 10, 220 x 8
    bb row, 60 x 12

    Abs
    machine - 22 x 12, 33 x 10, 44 x 8
    girls (not sure its name) 20 x legs in air
    cable twist, 66 x 15
    leg raises, no weight x 0, 9 x 8

    overall an ok session but i did feel tired. must not change training times again..

    micros for 2day -3640cal/398p/216c/125f
    Last edited by HILL; 08-24-2005 at 02:43 PM.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  8. #8
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    micros for 2day - 3606cal/315p/212c/141f

    back/tris

    had a good session 2day was impressed after yesterdays tired attempt

    back - DL - 15 warm up with bar + stretches,
    overhand, 154 x 8, 220 x 8, changed grip to one hand overhand one under, 264 x 6, 308 x 3(this is a personal best)

    relaxed deads - 154 x 8, 176 x 6
    close grip pulldowns, 159 x 10(to easy), 209 x 8

    triceps
    dips, bodyweight x 10, bw +22 x 8, bw+ 33 x 6
    machine pushdown, 88 x 10, 110 x 8
    hammer skull crushes, 55 x 10, 66 x 6.

    happy with workout thought id put some emphasis on deads as i havnt tried to max out before. i usually do them last was happy with what i got.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  9. #9
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    no training today

    micros - 3658cal/294p/237c/154f

    to much carbs dont wanna go over 200 if i can from now and am also guna try and drop my fat a tad as well to around the 120 mark. was experimenting making my own sarnies and taking them to work so thats why im a bit off.

    decided am changing morning breakfast shake by taking the oats out of it and having them in either my pre or post workout shake.
    Last edited by HILL; 08-26-2005 at 02:00 PM.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  10. #10
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    been tracking this for over a week on here but sorting out my cals and being strict wit my eating for about 3 weeks now. was way off what i thought were maintanence cals as ive been sticking to 3700 cals and ive stayed the sameor even gained a pound so im droping my cals again to 3000. im guna try keep protein in the high 270, carbs about 150 and fats 100+.

    im having ym first cheat today im having a couple of drinks and indian 2night. will only eat 1500 cals during the day as i got up late so im leaving myself 1500 for 2night i may not eat this much but just in case.

    legs day
    squats below parallel - bar x 12, 70kg(154) x 10,85kg(187) x 8,100kg(220) x 4
    quad extensions - 176 x 8, 209 x 8
    SLDL - 110 x 8, 154 x 8
    calf press(machine) - 220 x 8, 242 x 8

    need to start going to the gym at 3 a bit later on and stop sleeping in so i can get more carbs in before training
    Last edited by HILL; 08-27-2005 at 08:21 AM.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  11. #11
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    havnt tracked diet sat/sun as had a weekend off kept protein as high as possible will be back at it 2moro. training a bit earlier as its bank holiday
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  12. #12
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    micros for monday 29 aug

    3100cal/272p/192c/129f

    chest/bi's
    CHEST
    decided flatbb first - bar warm up x 15, 154 x 10, 198 x 8, 220x5+1(usually get more), drop 132 x 20
    incline db - 66 x 8, 77 x 7+1
    machine flies - 209 x 10, 264 x 6
    BICEPS
    db curl - 38.5 x 8, 49 x 8
    hammer curl - 55 x 8, 77 x 7
    1 arm concentrated - 33 x 8

    was a good workout but i didnt choose to go heavy on bench as i had to train at 11 instead of 5:30 and i always feel tired training in the morning.

    training partner back which is good news
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  13. #13
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    2days micros - 2993cals/288p/160c/129f

    maybe to many carbs especially as its a not training day. diet was ok apart from that.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  14. #14
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    2days micros - 2959cal/326p/182c/95f

    to many carbs and just short on fat really.

    SHOULDERS/ABS

    BB press - warm up x bar, 154 x 10, 176 x 8, 198 x 5(almost got 6 hopfully next week)
    machine press(front grip) - 159 x 10(easy), 225 x 4
    seated laters focusing on rear delt -27 x 10, 33 x 10,
    upright rows - 82 x 10, 104 x 8
    DB shrugs - 66 x 12(should have gone heavier)

    ABS
    machine - 33 x 10, 44 x 8, 55 x 6
    girls abs (legs in air) - 20

    training was good but for some reason i never feel my shoulders aching like i do my chest. i seem to have developed a click in ly shoulder when i do dumbells so im leaving them out for a while. i thik this has happend from doing arnolds possibly so guna only use these once a month if that.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  15. #15
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    should be back and triceps today but i seem to have heart my wrist doing shoulders yesterday so only did back.

    BACK

    bb rows - bar warm up, 110 x 12, 154 x 8, 187 x 6
    Wide grip pull down - 176 x 10, 209 x 6
    DL - 220 x 8, 264 x 6, 308 x 3 (got the same as last week which is good as i did them first last time)

    will give micros 2moro forget to right something down and its at work
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  16. #16
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    journal lookin good man...Im going to be paying attention, thought about running a similar cycle myself in a few years...is this your first one?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  17. #17
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    no i finished a 8 week bulking cycle june 4 of just 500mg sust and some d/bol. got good results about 2 stone but ive been on three holidays since and even tho ive kept the weight ive put on a little bit more fat. ive kept almost all if not all my strength and im now 4 months after my course so im pleased. ive decided just 1 jab a week of 250 sust as im cutting so this will just enable me to hold on to my muscle. im doing it for 14-16 weeks i think.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  18. #18
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    micros for yesterday - 2937cal/327p/164c/125f - a little to high in carbs but it was a training day so i dnt mind.

    micros for 2day - update 2night

    no training 2day but my wrist does feel much better. ive got legs 2moro so that shouldnt create any problems and am just leavin it till monday see how it is with chest. also am going to invest in a belt 2moro as my deadlifts are improving i feel a need for one now.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  19. #19
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    micros - 2930cal/266p/184c/96f
    not enough fat and to many carbs this is because my eating was all over

    LEGS

    squats super with - warm up bar - 1st 132 x 8, 2nd 132 x 8, 132 x 6
    front squats - 1st 132 x 8, 2nd 132 x 8, 132 x 4
    quad extension super - 198 x 8
    hamstring curl - 132 x 8
    1 leg leg press machine - 192 x 8

    good workout, decided to do a superset based workout am struggling to wak now. another reason for this is i really wanted to concentrate on my squat form so this allowed me to do so with it still being a good workout may do this again.
    Last edited by HILL; 09-03-2005 at 03:15 PM.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  20. #20
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    Also have just got more protein as well as fish oil and milk thistle am just waiting for my order of aas to arrive and should be starting soon.

    Also went from 16stone 8 - 16stone 7. only a pound but i want 2 a week. i think this has to do with the fact ive only been on these cals for 5 days so am staying on it for anohter week hopefully will have droped 2 pound come next sat
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  21. #21
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    micros - 2922cal/306.8p/180c/105.3f

    no training today a bit to high on carbs guna try and keep them down under 150 from this monday.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  22. #22
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    Chest/Bi's 2day

    CHEST

    flast DB warm up x 12, 77 x 10, 88 x 8, 110 x 4+2
    Incline bb - 154 x 8, 176 x 5+1, 154 x 7+1
    Dips - BW x 9, BW x 9

    BICEPS

    Preacher super with - 60.5 x 12,60.5 x 8 (these were done straight after each other and my biceps were fried afterwards)
    DB Hammer curls - 33 x 8, 27.5 x 8
    Machine curls - 110 x 7+1

    Micros - 2986cal/312.6p/162.4c/117f
    Last edited by HILL; 09-05-2005 at 12:53 PM.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  23. #23
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    micros for 2day - 2946cal/309p/156c/146f

    a little bit high on fats 2day really.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  24. #24
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    Micros for 2day - 3004cal/331.4p/138.7c/116.9f

    Shoulders/abs

    SHOULDERS

    bb press warm up x 12, 154 x 10, 176 x 8, 198 x 5+1 drop 110 x 12 (still not getting that 6 will do db next week to hopefully change this)
    widegrip machine - 159 x 8, 209 x 5
    seated rear delt raises - 27.5 x 12, 33 x 8
    upwright rows - 92.4 x 10, 115 x 6 (to heavy to quick)
    seated db raises for traps - 27.5 x 10

    ABS

    machine -22 x 10, 33 x 10, 55 x 8 drop to 11 x 10 (abs totally dead)
    girls with straight legs just above ground, x 15.

    overall an ok workout, still want to improve on that bb press and am concentrating on working on my rear delts as i think these need work especially as im cutting. dont want my shoulders to look funny
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  25. #25
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    training back/triceps

    micros as of now are 2079cal/226.8p/104c/77.2f

    its my parents anniversary 2day so we are going for a meal 2night to a new japanese restaurant. ive made sure my protein has been high as possible 2day and have left myself 1000 cals. i cant imagine ill eat that much as dnt know wether i like the food and im not drinking so will have a protein shake when i get in.

    BACK
    DL warm up x bar, 154 x 8, 220 x 6, 264 x 6, 330 PR
    bo rows - 132 x 10, 176 x 6
    machine row with wide bar - 99 x 8(to light), 160 x 8

    TRICEPS
    flat bb press - 154 x 10, 198 x 8, 231 x 4
    skull crushes - 71.5 x 8, 82 x 5+1
    rope push down - 55 x 10 straight to
    revese rope push down - 55 x 8

    overall a good workout. after the little tweaks ive made to my workout this past 6 or so months and diet thanks to this site everything is coming on great. im would have been more than happy at keeping my strength while cutting but im actually gaining slightly which im very happy about.
    Last edited by HILL; 09-08-2005 at 11:33 AM.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

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