Thread: My epic cut = My new life

Originally Posted by Robalo

Sorry about my english

It looks like you've made some excellent progress. And don't worry about the English. It's good. We've survived danny81 and Blooming Idiot.

COngrats!!!!! This is impressive!!! Keep it up! What is your workout?

Well, my workout is a very simple one with 4 exercises for back, chest, legs and 3 for arms with 3x8/10 reps. Something like this:

Chest:
Bench press 3x8 (110kg)
Incline bench press (100kg)
Declined bench press (110kg)
Dumbell flyes (20kgx2)

Back:
Straight arm pull down 3x8 (90kg)
Reverse grips pull down 3x8 (90kg)
T-bar rows 3x8 (100kg)
Seated cable rows (100kg)

Legs
Hack squats 3x8 (120kg)
Leg Presses 3x8 (300kg)
Lying leg curls 3x8 (80kg)
Barbell stiff leg dead lifts 3x8 (80kg)
Seated calf raises 3x35 (125kg)

Biceps/triceps
EZ bar curls 3x8 (50kg)
Dumbbell Concentration curls 3x8 (20kg)
Hammer dumbbell curls 3x8 (20kg)
V bar pushdowns 3x8 (40kg)
Cable rope overhead extensions 3x8 (25kg)

Shoulders
Shoulder press machine 3x8 (90kg)
Dumbbell front raise 3x8 (20kgx2)
Lateral raise 3x8 (20kgx2)
Rear lateral raise 3x8 (22kgx2)
Barbell upright rows 3x8 (40kg)

I always end it with some stretching, abs and 30 minutes low intensity cardio.
I'm doing this workout 2 months and then 1 month with superseries and biseries and then all over again.

I'll post my diet when i'll get home later today.

Everybody around here are always asking if i'm doing some treatment or what is the secret for my evolution. They just don't understand that there is no secret to achieve the goals that we are commited to. You just have to find a realistic objective and go for it, do everything you can to get there. There is no "i can't do it" or "it's too hard". You just have to think about your diet and your workout as a part of your life, not a hobby, not an obligation but as something natural that you're just doing.

I've started my diet with some carbs and i've been readjusting as my weight is comming down. I think that i will not need to cut more than this.

FASE 1 - 15/06/2009

7h30 – Bran flakes 60gr
Flaxseeds 15gr
Egg whites 150ml
Whole egg 1
Skimmed milk 200ml

10h30 - Pumpernickel bread 50gr
Canned tuna in water 100gr

13h30 – Grilled chicken/turkey breast 200gr
Brown rice/Sweet potato 50gr

16h30 – Pumpernickel bread 50gr
Canned tuna in water 100gr

17h30 – Workout

18h30 – Whey protein 30gr
Bran flakes 60gr

19h30 – Broiled or baked fish 200gr
Green veggies (broccoli, lettuce, cauliflower)
Olive oil 10ml

22h30 – Egg whites 200ml
Peanuts 20gr

FASE 2 - 01/02/2010

7h30 – Bran flakes 40gr
Flaxseeds 20gr
Whole egg 1
Casein 30gr
Banana 50gr
Multivit

10h30 – Egg whites 100ml
Canned tuna in water 100gr
Peanut butter 1 tsp

13h30 – Grilled chicken/turkey breast 200gr
Green veggies 200gr

16h30 – Egg whites 100ml
Canned tuna in water 100gr
Peanut butter 1 tsp

17h30 – Workout

18h30 – Whey protein 30gr
Bran flakes 30gr
Vit C 1gr

19h30 – Broiled or baked fish 200gr
Green veggies 200gr
Olive oil 10ml

22h30 – Egg whites 200ml
Peanut butter 1 tsp

Nice. How long are you usiing this Diet?

What's your weight right now?

Fase 1 was from 15/06/2009 to 01/02/2010 and Fase 2 was from 01/02/2010 until now. My weight is now 108kg. What i notice for now is a huge loss in strenght but i was expecting that.

sUB'd! ANything to do with turning someones life around is da shet.! Especially when your doing it through CHrist!! HappY liFtin!!

Well, i've never left a business unfinished so i'm back to show my progress:


15/06/2009
147kg
bf +37%



06/2010

105kg
bf?



02/2011

94kg
bf +-16%









I'm getting there. A lot of work to do, but i´m getting there...

Holy shit bro, what a change! Keep up the hard work and don't go so long between updates... lol

Impressive .

+1