Sub 10% by April

danzik17 · 02-04-2009, 08:43 PM

Well, no use shitting around with the title. The goal is sub 10% bodyfat by April 31st.

Current Weight: 166-170lbs depending on water/waste
Current BF: I have minor to mid definition in the upper 4 parts of abs. Based on that I estimate 12-13% bodyfat. Using that guideline and the average weight (168) I currently have ~21.9lbs of fat and 138.1lbs lean mass. At 8% I would have 11lbs of fat, so I'm going to shoot for an overall fat loss of 10.9lbs. I have 11 weeks to my target date, so that means a fat loss of around 1lb per week.

Based on that, I'll need to run a deficit of at least 500 calories/day to achieve that which is pretty aggressive - about 100 calories below even my current level.

To achieve that, I may be forced to do a refeed followed by a week of PSMF with that being followed something like UD 2.0.

Comments welcome. More to come on specifics about my current diet and training (namely in 30 minutes after this episode of Lost).

danzik17 · 02-04-2009, 10:30 PM

Current Diet:

Actual calories are more around 1930. I've built in 100 calories of wiggle room on purpose because I suck at eyeballing chicken at my work meals so I usually overestimate. That and if I want an additional cup of coffee it still fits within my calories.

sexy_animal · 02-06-2009, 09:19 AM

1. Where did you get that neat calorie breakdown thing?

2. No pictures?

FishOrCutBait · 02-06-2009, 10:20 AM

Quote:

Originally Posted by danzik17

Current Diet:

Actual calories are more around 1930. I've built in 100 calories of wiggle room on purpose because I suck at eyeballing chicken at my work meals so I usually overestimate. That and if I want an additional cup of coffee it still fits within my calories.

those calories seem crazy low man, is that what works for you for sure?

Quote:

Originally Posted by sexy_animal

1. Where did you get that neat calorie breakdown thing?

2. No pictures?

fitday.com! check it out

danzik17 · 02-06-2009, 11:12 AM

Quote:

Originally Posted by FishOrCutBait

those calories seem crazy low man, is that what works for you for sure?

fitday.com! check it out

The listed calories are 1830, but actual calories are 100-200 higher on average after you factor in that I suck at measuring stuff or maybe I have 3 cups of coffee instead of 2. I have shitty genetics (maternal side of the family are ALL overweight) so my natural metabolism is lower than most people, at least from what I've found. Maintenance for me is between 2200-2300 calories.

Quote:

Originally Posted by sexy_animal

1. Where did you get that neat calorie breakdown thing?

2. No pictures?

Fitday.com like fish said. No pictures right now, but I guess I can post some later. I generally don't post pics on the internet but I suppose it would help for a beginning/end comparison.

Triple Threat · 02-06-2009, 11:41 AM

Quote:

Originally Posted by danzik17

The goal is sub 10% bodyfat by April 31st.

Good luck with that.

danzik17 · 02-06-2009, 12:06 PM

Quote:

Originally Posted by Triple Threat

Good luck with that.

If you don't want to put in the work then whatever. It's only 3-4% BF in 12 weeks which is less than 0.5% BF per week.

danzik17 · 02-06-2009, 12:08 PM

Never mind. I'm not even going to edit that even though I could. I'm a douche

Does that mean I have infinite time since it doesn't exist?

danzik17 · 02-10-2009, 12:14 AM

Link to my current PSMF post in the D&N forums here (PSMF Question). Assuming I get the diet lined up properly and understand it enough to go safely, I will do a small refeed on Friday/Saturday (no more than 100 cals above maintenance) and then begin the PSMF the following Sunday for 12 days.

Assuming the fat loss estimates are correct, these 12 days alone should dump me extremely close to my goal of 8% and well within schedule of hitting the lesser goal of sub 10% by April 30th

PainandGain · 02-15-2009, 10:07 AM

Keep this journal up man. I am actually pretty similar to you
as far as stats go and goals.
I was 180 last weekend before i started cutting for the spring/summer. I want that 6er so i can go to the river down here everyday after class and impress the ladies.

My maintenance on the other hand is around 2600ish, so my cals will be about 200-300 more than you, but otherwise our BF% and weight are pretty close so i want to stay tuned.

danzik17 · 02-15-2009, 12:21 PM

Yup. Today is actually the first day of the PSMF. I said goodbye to "normal food" at 11PM or so with some salmon, 2 whole eggs, and some oats.

Day 1 weigh in: 166.4lbs

The diet I will be following:

I'll come up with the food for my post-PSMF refeeds over the next few days since there is no rush.

Big thanks to Built & nigeepoo for their assistance in setting this diet up.

urbanski · 02-16-2009, 06:56 AM

i am similar to you in stats and my cutting goal, and will follow your progress.

danzik17 · 02-16-2009, 05:24 PM

Day 2

Weigh-in: 165.2lbs

Ugh I forgot how bad going into ketosis is for me. I ended up getting a chicken caesar salad while I was out in place of the 8oz chicken...the small amounts of carbs in the dressing and croutons kept me from vomiting all over the place. If this is anything like last time, I should be fine tomorrow - it's just the initial entry that I have a rough time with.

Feeling pretty wiped out even though I didn't do a whole lot today, I guess it's from having such restricted calories at the moment. I will mention that driving was not a fun experience in the morning. I'm usually a very fast driver and am very comfortable at those speeds, but I just felt very jerky today. I also had trouble keeping track of multiple objects at the same time...just seemingly an inability to concentrate.

Other than that hunger isn't too bad although the diet is kind of like tossing pieces of paper into a furnace and expecting it to work as well.

If this post seems like it's rambling......I blame the diet.

danzik17 · 02-16-2009, 09:46 PM

Workout
-----------

3x5 Squats @ 135lbs, 165lbs, 170lbs

7,7,5 BW Chinups

3x7 BW Dips

Pretty easy workout considering the ridiculously low cals I'm running right now. If I hadn't been lazy and not brought my belt I could have pulled off BW + 25lbs on the dips even.

**Built** · 02-16-2009, 09:55 PM

The diet seems to get easier as it goes along. You might almost feel like you want to skip the refeed - but don't.

danzik17 · 02-16-2009, 10:16 PM

Skip the refeed? Hell no!

I'm already dreaming of a day full of pasta and bagels and sweet potatoes. Oh oh and maybe some ciabatta bread and olive oil... I haven't had that in a long long time.

ZackAttack · 02-17-2009, 05:13 PM

single digit body fat is the way to be man, good goal there

danzik17 · 02-17-2009, 09:13 PM

Day 3
------

Weigh-in: 165.2lbs

So today was my first real "test" on this diet. Full workday 9AM-7PM, but it wasn't bad at all. My meals during the workday are actually almost identical to pre-PSMF meals except for 1/2C of oats in the morning. I did start to feel extremely hungry and a bit lightheaded around 7PM, but at that point I hadn't eaten in 4 hours - nothing that 8 egg whites and 4oz tuna couldn't fix.

I'm pretty exhausted right now which is rare for so early in the week and only at 10PM, but whatever...only 9 days left.

**Built** · 02-17-2009, 09:18 PM

Why the AM oats?

danzik17 · 02-17-2009, 09:23 PM

Nah those *used* to be in my diet before I started the PSMF. My daily meals during work used to be 2 meals of 4oz of chicken and salad with 1/2C oats....now it's just the salads.

Just saying that during the day not much has changed hunger wise since my meals are so damn similar.

**Built** · 02-17-2009, 09:25 PM

Ah - just re-read it.

danzik17 · 02-17-2009, 09:32 PM

Just moving some info over here so I can start planning my refeed. MMMMMMMMM.

danzik17 · 02-17-2009, 09:49 PM

Here's my Day 1 Refeed so far. You have no idea how freaking hungry just thinking about these delicious carbs made me. Oh well, time to go eat half a pound of steak.

danzik17 · 02-18-2009, 08:55 PM

Day 4
-----------

Weigh-in: 164.2lbs

Starting to see more definition. When flexed I am beginning to be able to plainly see my serratus (never had that before).

Hunger is still decently manageable. I don't know if it was the diet or maybe bad steak but something was screwing with my stomach early yesterday. Woke up at 6:30AM and nearly threw up. Thankfully I didn't....I would rather not throw up when I'm on such restricted calories in the first place.

On another note, how the hell do anorexic people do it? I've been on this diet for 4 days and I'm already dreaming of next Friday (refeed day). I mean seriously, how can anyone do this for MONTHS??! And on LESS calories to boot!

FishOrCutBait · 02-19-2009, 03:14 PM

hahahaha, "Bread"

danzik17 · 02-19-2009, 11:07 PM

Day 5
-------

Weigh-in: 164.8lbs

Hunger seems to have calmed down. I still don't have as much focus as I do on higher calories, but I think that's to be expected. Not much else to report. Looking forward to next Friday so much.

Workout
-----------
DB Bench: 3x5 60lbs, 65lbs, 65lbs
DB RDLs: 3x5 65lbs
One Arm DB Rows: 3x5 65lbs

Yes, I really did love those 65lb DBs today. It just happened that that's what I felt I could do on each. The weights felt pretty heavy on a couple of the sets. I didn't so much get tired, they just felt much heavier than when I was on higher cals.

**Built** · 02-20-2009, 12:21 AM

Gotta love the short workouts though hey?

danzik17 · 02-20-2009, 10:25 PM

Quote:

Originally Posted by Built

Gotta love the short workouts though hey?

Same length as my usual workout actually

Most of my workouts are around 30m in length, 40m including warmup. This one was actually the same but with a longer RI. I only usually do 4 exercises, so this is only 1 off of that.

danzik17 · 02-20-2009, 10:29 PM

Day 6
----------

Weigh-in: 166 and change (forget the decimal)

What's with the weight gain you might wonder? Let's just say later in the day a few pounds of veggies and steak finished working their way through

The janitor at my work really must hate me.

The unthinkable also happened today. I wasn't.....hungry. 1424 calories per day and I wasn't hungry. For anyone reading this, this is why you cannot judge your needs on hunger alone. Amazing what you can adapt to given a few days.

danzik17 · 02-22-2009, 12:54 AM

Day 7
-------------

Weigh-in: 163.8

The half-way point is broken. Almost to the end.

Progress wise I noticed more definition in my legs this morning than I have seen before.

02-04-2009, 08:43 PM	#1
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Sub 10% by April Well, no use shitting around with the title. The goal is sub 10% bodyfat by April 31st. Current Weight: 166-170lbs depending on water/waste Current BF: I have minor to mid definition in the upper 4 parts of abs. Based on that I estimate 12-13% bodyfat. Using that guideline and the average weight (168) I currently have ~21.9lbs of fat and 138.1lbs lean mass. At 8% I would have 11lbs of fat, so I'm going to shoot for an overall fat loss of 10.9lbs. I have 11 weeks to my target date, so that means a fat loss of around 1lb per week. Based on that, I'll need to run a deficit of at least 500 calories/day to achieve that which is pretty aggressive - about 100 calories below even my current level. To achieve that, I may be forced to do a refeed followed by a week of PSMF with that being followed something like UD 2.0. Comments welcome. More to come on specifics about my current diet and training (namely in 30 minutes after this episode of Lost). Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-04-2009, 10:30 PM	#2
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Current Diet: Actual calories are more around 1930. I've built in 100 calories of wiggle room on purpose because I suck at eyeballing chicken at my work meals so I usually overestimate. That and if I want an additional cup of coffee it still fits within my calories. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-06-2009, 12:08 PM	#8
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Never mind. I'm not even going to edit that even though I could. I'm a douche Does that mean I have infinite time since it doesn't exist? Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-10-2009, 12:14 AM	#9
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Link to my current PSMF post in the D&N forums here (PSMF Question). Assuming I get the diet lined up properly and understand it enough to go safely, I will do a small refeed on Friday/Saturday (no more than 100 cals above maintenance) and then begin the PSMF the following Sunday for 12 days. Assuming the fat loss estimates are correct, these 12 days alone should dump me extremely close to my goal of 8% and well within schedule of hitting the lesser goal of sub 10% by April *30th* Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-15-2009, 12:21 PM	#11
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Yup. Today is actually the first day of the PSMF. I said goodbye to "normal food" at 11PM or so with some salmon, 2 whole eggs, and some oats. Day 1 weigh in: 166.4lbs The diet I will be following: I'll come up with the food for my post-PSMF refeeds over the next few days since there is no rush. Big thanks to Built & nigeepoo for their assistance in setting this diet up. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-06-2009, 09:19 AM	#3
sexy_animal Registered User Join Date: Dec 2008 Location: Brooklyn, NY Posts: 134	1. Where did you get that neat calorie breakdown thing? 2. No pictures?

02-15-2009, 10:07 AM	#10
PainandGain Registered User Join Date: Jan 2009 Location: Tx USA Posts: 305	Keep this journal up man. I am actually pretty similar to you as far as stats go and goals. I was 180 last weekend before i started cutting for the spring/summer. I want that 6er so i can go to the river down here everyday after class and impress the ladies. My maintenance on the other hand is around 2600ish, so my cals will be about 200-300 more than you, but otherwise our BF% and weight are pretty close so i want to stay tuned.

02-16-2009, 06:56 AM	#12
urbanski Member Elite Member Join Date: Mar 2008 Location: San Antonio, TX Posts: 219	i am similar to you in stats and my cutting goal, and will follow your progress.

02-16-2009, 05:24 PM	#13
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Day 2 Weigh-in: 165.2lbs Ugh I forgot how bad going into ketosis is for me. I ended up getting a chicken caesar salad while I was out in place of the 8oz chicken...the small amounts of carbs in the dressing and croutons kept me from vomiting all over the place. If this is anything like last time, I should be fine tomorrow - it's just the initial entry that I have a rough time with. Feeling pretty wiped out even though I didn't do a whole lot today, I guess it's from having such restricted calories at the moment. I will mention that driving was not a fun experience in the morning. I'm usually a very fast driver and am very comfortable at those speeds, but I just felt very jerky today. I also had trouble keeping track of multiple objects at the same time...just seemingly an inability to concentrate. Other than that hunger isn't too bad although the diet is kind of like tossing pieces of paper into a furnace and expecting it to work as well. If this post seems like it's rambling......I blame the diet. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-16-2009, 09:46 PM	#14
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Workout ----------- 3x5 Squats @ 135lbs, 165lbs, 170lbs 7,7,5 BW Chinups 3x7 BW Dips Pretty easy workout considering the ridiculously low cals I'm running right now. If I hadn't been lazy and not brought my belt I could have pulled off BW + 25lbs on the dips even. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-16-2009, 09:55 PM	#15
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	The diet seems to get easier as it goes along. You might almost feel like you want to skip the refeed - but don't. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-16-2009, 10:16 PM	#16
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Skip the refeed? Hell no! I'm already dreaming of a day full of pasta and bagels and sweet potatoes. Oh oh and maybe some ciabatta bread and olive oil... I haven't had that in a long long time. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-17-2009, 05:13 PM	#17
ZackAttack Registered User Join Date: Feb 2009 Location: Dallas, TX Posts: 40 Photos: 3	single digit body fat is the way to be man, good goal there

02-17-2009, 09:13 PM	#18
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Day 3 ------ Weigh-in: 165.2lbs So today was my first real "test" on this diet. Full workday 9AM-7PM, but it wasn't bad at all. My meals during the workday are actually almost identical to pre-PSMF meals except for 1/2C of oats in the morning. I did start to feel extremely hungry and a bit lightheaded around 7PM, but at that point I hadn't eaten in 4 hours - nothing that 8 egg whites and 4oz tuna couldn't fix. I'm pretty exhausted right now which is rare for so early in the week and only at 10PM, but whatever...only 9 days left. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-17-2009, 09:18 PM	#19
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	Why the AM oats? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-17-2009, 09:23 PM	#20
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Nah those used to be in my diet before I started the PSMF. My daily meals during work used to be 2 meals of 4oz of chicken and salad with 1/2C oats....now it's just the salads. Just saying that during the day not much has changed hunger wise since my meals are so damn similar. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-17-2009, 09:25 PM	#21
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	Ah - just re-read it. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-17-2009, 09:32 PM	#22
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Just moving some info over here so I can start planning my refeed. MMMMMMMMM. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-17-2009, 09:49 PM	#23
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Here's my Day 1 Refeed so far. You have no idea how freaking hungry just thinking about these delicious carbs made me. Oh well, time to go eat half a pound of steak. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-18-2009, 08:55 PM	#24
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Day 4 ----------- Weigh-in: 164.2lbs Starting to see more definition. When flexed I am beginning to be able to plainly see my serratus (never had that before). Hunger is still decently manageable. I don't know if it was the diet or maybe bad steak but something was screwing with my stomach early yesterday. Woke up at 6:30AM and nearly threw up. Thankfully I didn't....I would rather not throw up when I'm on such restricted calories in the first place. On another note, how the hell do anorexic people do it? I've been on this diet for 4 days and I'm already dreaming of next Friday (refeed day). I mean seriously, how can anyone do this for MONTHS??! And on LESS calories to boot! Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-19-2009, 03:14 PM	#25
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Minneapple Posts: 4,817 Photos: 2	hahahaha, "Bread" This is my journal. Click it and such "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut http://www.ronpaul.com/

02-19-2009, 11:07 PM	#26
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Day 5 ------- Weigh-in: 164.8lbs Hunger seems to have calmed down. I still don't have as much focus as I do on higher calories, but I think that's to be expected. Not much else to report. Looking forward to next Friday so much. Workout ----------- DB Bench: 3x5 60lbs, 65lbs, 65lbs DB RDLs: 3x5 65lbs One Arm DB Rows: 3x5 65lbs Yes, I really did love those 65lb DBs today. It just happened that that's what I felt I could do on each. The weights felt pretty heavy on a couple of the sets. I didn't so much get tired, they just felt much heavier than when I was on higher cals. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-20-2009, 12:21 AM	#27
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	Gotta love the short workouts though hey? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-20-2009, 10:29 PM	#29
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Day 6 ---------- Weigh-in: 166 and change (forget the decimal) What's with the weight gain you might wonder? Let's just say later in the day a few pounds of veggies and steak finished working their way through The janitor at my work really must hate me. The unthinkable also happened today. I wasn't.....hungry. 1424 calories per day and I wasn't hungry. For anyone reading this, this is why you cannot judge your needs on hunger alone. Amazing what you can adapt to given a few days. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-22-2009, 12:54 AM	#30
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,043	Day 7 ------------- Weigh-in: 163.8 The half-way point is broken. Almost to the end. Progress wise I noticed more definition in my legs this morning than I have seen before. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

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