Thread: NNyinyi Lean up

i'm pretty sure they said you can edit out ur face in the pics.. good luck losin the weight

Weeks 1 to 4 I will be doing supersets . Onecompound move with an isolation move as follows.
I will be woring out with weights 4 days a week and cardion each day except for one rest day.
Week 1
Day 1
chest and Triceps Sets Reps
A Incline Bench press 2 8
A incline db flye 2 8
B flat db press 3 10
B flat db flye 3 10
C BENCH DIP 2 8
C lying tricep extensions 2 8
D close grip bench press 2 10
D Pushdown 2 10

Day2
Legs Sets Reps
A Barbell Squat 3 8
A Legpress 3 8
B romanian deadlift 2 12
B lying leg curl 2 12
C standing calf raise 3 20
C seated calf raise 3 20

Day3
Shoulders, abs traps Sets Reps
A overhead DB press 2 8
A DB lat raise 2 8
B upright row 2 10
B bent db laterals raise 2 12
C reverse crunch 3 12
C crunch 3 12
D barbell shrug 3 8
D incline db shrug 3 8


Day 4
Back and biceps Sets Reps
A Bent over bb row 3 10
A Seated Row 3 10
B T Bar Row 2 12
B lat pull down 2 12
C barbells curl 2 8
C incline DB curl 2 8
D high cable curl 2 10
D hammer curl 2 10

This is week one.
I will up date diet soone. I am thinking to go with a well balanced diet to strat with and then tweak it as necessary.
Thanks.
Pics coming as soon as I get a camera

Aprill 11th
Macros for today are 75g carbs, 120g Protein and 47 grams of fat.
Weeks one day one work out !
Supplements today:
Multivitamin, psyllium husks, flaxseed oil (1000mg) x2, Caffeine.
Xtend 2 scoobs intra workout
Dymatize elite whey post workout.

Originally Posted by NNyinyi

Oh question, is it possible to black out the face on pics? I m a bit paranoid.....

Crop the photos or black out your face/delete your face and then submit. I saw at least one other journal where the user erased their head.

Good luck in the Challenge!

Yesterday was day one of the workout and it was like this.
Day 1
chest and Triceps Sets Reps
A Incline Bench press 2 8 75lbs
A incline db flye 2 8 15 lb dbs form over ego
B flat db press 3 10 30 lb dbs
B flat db flye 3 10 17.5 lb dbs
C BENCH DIP 2 8 body weight
C lying tricep extensions 2 8 15 lbs
D close grip bench press 2 10 65 lbs
D Pushdown 2 10 48 lbs

Cardio was 35 mins on treadmill 2.7 miles ... still not recovered all the way from half marathon.

my macros today will stay pretty close to yesterday 75 g carbs: 150 g P: 50 g fat.
I decided to up the protein a bit.
Its leg day ! exciting.
adding glutamine to my post workout whey today.
flax seed ground in oatmeal instead of tablets today.

Good luck

April 12 th
20 minutes cardio on bike and elliptical to warm up.
Unable to do supersets becaude the gym was so crowded but managed to do the following workout.
Day2
Legs Sets Reps
Barbell Squat 95lb 10, 10 : 115lbs 8reps, 125lbs 8reps, 130lbs 8 reps
Legpress 135lbs 12 reps; 175lbs 12 , 12 ,12 reps
romanian deadlift 95lbs 12 resp, 145lbs 12 reps
lying leg curl 40 lbs 12, 12, 12
standing calf raise 115lbs 12, 12, 12 reps
C seated calf raise 100lbs 20 reps, 80 lbs 20, 20 20 reps

Thank you Gena marie

Originally Posted by NNyinyi

Oh question, is it possible to black out the face on pics? I m a bit paranoid.....

you can blur or block out your face or we can do that. The photos must be submitted to the email address that is listed in the rules. thanks !!

Sent picss in today
Its amazing to see how you look in a picture ... lots of work to do.
Today's workout is cardio and stretching...
Macros stay close to yesterday Iam happy shooting for 75-85 g carbs, 130 -150 protein and 45- 50 g fat.
Sometimes portion sizes are hard to tell accurately.
First weigh in will be on sunday the 17th

Originally Posted by NNyinyi

Sent picss in today

i replied to your email

Cardio was 35 minutes ... okay knee trouble.
I got your email... I will rectify and resend tomorrow.

NNyinyi's photos have been posted

Cardio and back workout today .

LISS cardio 45 minutes and compound movements on the back and a biceps.

Weigh in on sunday
Next report will be Monday ...

Log looks good so far, good luck!

Wide grip pulldowns
Wide grip row
Narrow grip pull downs
hyper extensions
Ez Bar curls
Dumbell hammer curls

Fridays workout was
LISS treadmill 39 minutes

Wide grip pulldowns 60lbs -12 reps, 72lbs 12 reps x 3
Wide grip row 72lbs 12 reps x 3
Narrow grip pull downs 84lbs - 8 reps , 72 lbs 8 reps x 3
hyper extensions body weight 10 reps 3 sets
Ez Bar curls 35lbs 12 reps 3 sets
Dumbell hammer curls 20 lbs 2 sets 8 reps

Sunday's weigh in was encouraging.
155 lbs so down 2
And bodyfat 32 % with calipers so down 2%
Diet for this week PSMF.
I am going to do a depletion workout today ... will update later.

So I have decided to follow Lyle McDonaldsmodified UD 2 plan for two weeks starting today to see how I do ...I probably wont go overboard as he says too strict sometimes = failure.
So I am consuming between 1.2 g of protein / pound LBM. and 6 g flaxseed oil.

Todays depletion is chest/shoulders arms:
Depletion DAY1 Mon
Chest/Back/Shoulders ,60 secs rest

DB Press 3x15
Close Grip Cable Row 3x15
Inc DB Press 3x15
Pulldown 3x15
Flyes 3x15
Prone Flyes 3x15
Lat Raises 3x15
Shoulder Press 3x15 Two cycles

I know they say not to exercise but i want to do it this way and see

good luck

Just finished the day one depletion workout written above ... well I did one circuit, the gym was pretty crowded. and it was pretty hard ... may choose to stick with just one circuit, With more compound movements.

LISS 30 minutes ... coz I like to jog

Depletion DAY 2 Tues
Legs/Arms/Abs

Squat 3x15
Rom Dead 3x15
Leg Press 3x15
Leg Curl 3x15
Leg Extension 3x15
Calf Raise 3x15
Barbell Curl 3x15
Tricep Pushdowns 3x15
Crunches 3x15
Same macros as yesterday feel pretty good even on the very low carb at the moment.
Would like some ideas to make cottage cheese less unappealing

good luck. I also take Xtend BCAA interworkout when I am pushing a deficit (calories)

todays actuall workout ---- Warm up 15 minutes on tread mill jog
Squat 3x15 45lbs 15reps, 95lbs 3 x 15 reps
Rom Dead 3x15 115lbs 3 x 15 reps
Leg Press 3x15 155 lbs 3 x 15reps
Leg Curl 3x15 50 lbs 3 x 15reps
Leg Extension 3x15 90 lbs 16, 12, 75lbs 15, 14 reps
Calf Raise 3x15 75lbs 20, 15, 18
Ez bar curls 3x15 45lbs 3 x 15 reps
Tricep bench dip body weight 3x15
Crunches 3x15 body weight

Good luck with your Transformation!

Last night I finally started to feel the effects of very low carb.
I added one frozen yam patty and a teaspoon of maranatha natural peanut butter to my broccoli and other greens at dinner which brought my carbs up to 58 grams not including fibre. I felt much better and I think prevented myself from eating something dumb .

my body is feeling pretty tight and almost indestructuble ... lol must be the lack of carbs making me crazy.

April 20th workout: LISS 35 minutes
Bench press 45lbs 12; 75lbs12reps
Peckdeck 60lbs 12 reps : 75lbs 12 reps 90lbs 8 reps
Bench Press : 85lbs 8 reps
Peck deck 80lbs 8 reps
Bench press 85lbs : 9 reps
Peckdeck: 80lbs 8 reps

Medicineball crunches 4 sets 15 reps
Hanging leg raises 8, 12, 12

Pushups 8, 8