Thread: deadlift1979

good luck bro, sounds like you got some serious muscle to reveal once you lose some more fat

hey thanks bro!

4/9/11
calories--3048
17g carbs
250g protein
220g fat

meals
1.) 5 eegs, 1 ounce cheese
5C, 36P, 31.5F,
2.) 400g raw eggs, 2 scoops whey
12C, 94P, 41F
3.) 8oz sirloin
0c, 64p, 48F
4.) 5oz sirloin
0C, 35P, 30F
5.) 2 hamburger patties w/cheese
OC, 21P, 34P
6.) string cheese

TRAINING no rest between superset or rounds
superset- ------ round 1-- round 2
clean and press - 40x12-- 40x10
lateral raises - ---15x12-- 15x10
superset
bench press -----120x10--120x10
flys-------------- 10x10---10x10
superset
bent rows ------- 60x12-- 60x10
upright rows----- 40x12-- 60x10
superset
curls------------- 40x12 --30x10
tricep extension--40x12 -- 40x10
superset
squats---------- 90x12--- 90x10
lunges---------- BWx20-- BWx20
cardio split morn evening
40 min fast walk
20 min moderate pace

Nice workout Good luck

4/10/11
calories --2948
17g carbs
312g protein
181g fat

meals
1.)5oz taco seasoned beef
1oz cheese
2.)6oz taco beef
1oz cheese
TBS MCT
3.) 4 eggs
1scoop whey
17g fish oil
4.) string cheese
5.)hamburger patty
1 TBS ketchup
6.) 2 Tbs canola
string cheese
5.) 3 scoops whey
2 Tbs canola

training--round 1--round--2
Core
bent knee leg raises 10--10
sit up---------------10--10
alternate kicks-------20--20
knee up crunches---10--10
side knee raises-----10--10
rear scissor kick-----10--10

cardio
30 min am
30 min pm

4/11/11
calories--2608
19g carbs
309g protein
144g fat

Meals
1.) 1 egg 3 bacon
2.) 6 eggs 2 scoops whey
3.) 8oz hamburger steak
4.) 8oz chicken breast
1 Tbs honey mustard
5.) 300g egg whites 1 scoop whey
6.) 500g egg whites 1 ounce cheese
3 fish oil!
Training thought I would try some strength training Today
squats--90x10--200x3--230x5--230x5
deadlifts--200x1-230x1-230x1-230x1-230x1-230x1-230x1-230x1-230x1-230x1-230x1-230x1-230x1<--This is all the weight I have at home 230lbs!
bench--140x10 pause 10 more--200x2--220x2--230x5--180x8
cardio
30 min pm

deadlift1979's photos have been added

Originally Posted by deadlift1979

goal is to lose body fat while retaining max muscle!

Good luck in achieving your goals! Welcome to IronMagazine!

Good luck

4/12/11
calories-->4760
800g carbs
300g protein
40g fat
rest day
and carb up day!

Man you are one fat dbol loving SOB!!!!!!!

Get it done big dog, will be following!

not feeling real good after that cheat day or carb up headaches nausea lethargic also my allergies flared like crazy...I think I may have some food allergies I was unaware of cause as soon as I added wheat flour back to my diet I felt really sick and my allergies were out of control... starting to feel better now did not keep track of my meals yesterday but I have macro also I am taking a few more days off from training just to recharge... That strength training day followed by the high carb day knocked my !@#$ in the dirt!
macros
39g carbs
206g protein
214g fat
no training
no cardio

protein 225g
fat 233g
chest
tris
abs

3/18/11
calories-->2550
13g carbs
242g protein
170g fat

Training
crunches 3x20
leg raises 3x20
incline bench 1x100x10
bench 1x140x15-1x150x12-1x190x10
tricep ext. 1x40x15-1x50x12-1x60x10
skull crusher 1x30x15-1x40x12-1x50x10

Cardio
30min am
30 min pm

3/19/11
will start using my FUN high intensity blend tomorrow
calories--> 3189
16g carbs
293g protein
217g fat

no weights

cardio
2 minute run 4 minute walk x 5

3/22/11
carb up day
2 hours cardio

3/23/11
200 protein
313g fat
rest day

3/24/11
14g carbs
153g protein
209g fat

3/25/11
16g carbs
126g protein
250g fat
cardio
run 2min walk 4min x6

How is the weight going?

Originally Posted by jagbender

How is the weight going?

sorry for the lack of updates i GOT A BAD CASE OF HIVES and have been stagnate in weight for awhile I will be on prednisone for one more week then I should be able to get this water weight back off that i have gained...at the moment I am 300 and holding...this prednisone therapy is hell!

good luck and ya, dont worry about water weight, that is easy to lose....

Hang in there I hope you get well soon!

5/6/11
carb 300g
protein 300g
fat 80g
45 min LISS cardio


5/7/11
carbs 21
protein 203g
fat 187g
45 min LISS cardio

5/8/11
carbs 17g
protein 270g
fat 160g
45min LISS cardio

5/9/11
calories 2412
99g carbs
188g protein
140g fat
cardio
30 min LISS

training
bench press 160x5 180x6 200x5 220x5 230x4
deadlift 160x5 180x5 200x5 210x5 230x5

5/10/11
2481 calories
112g carbs
145g protein
157g fat

rest day

Nice Benching!

5/11/11
calories 3480
541g carbs
124g protein
92g fat
cadio 15 min

5/12/11
calories 2476
193g carbs
192g protein
99g carbs
cardio 1 hour