Pretty much all in my head...I refrenced fitday once yesterday to make sure the macros in chicken but other then that I used my own food labels and worked right from my head. I remember mostly what the macros are for everything I eat.gwcaton said:
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Deadbolt's Transformation!
- Thread starter DeadBolt
- Start date
DeadBolt said:
True that. I'm glad to see you're sticking with it. Do you have a body fat percentage you would like to reach?
Well last year I hit 9% with no visible abs...my goal this time is anywhere from 6-8%bf. Leaning more towards 6....CowPimp said:
I adjusted the diet...fixed all the calories with the chicken...yay lol now I can't eat as much food lol. Hey O well.
I'm not sure if the diet is OK or not...carbs seem low but it is coming into the last few weeks and I am a small guy so I assume the carbs will be lower then that of a much larger man.
I'm not sure if the diet is OK or not...carbs seem low but it is coming into the last few weeks and I am a small guy so I assume the carbs will be lower then that of a much larger man.
1-12-04 Rep Range Delts/Traps
DB Military Press
45'sx10
2 sets @ 45'sx7
***Machine Press
80x12
Front Raises
2 sets @ 30'sx10
Machine Side Lateral
100x15
90x15
***DB Side Lateral
20'sx12
Reverse Pec Deck-single arm
90x15
2 sets @ 105x12
***DB b/o Rear Delts
30'sx10
DB Shrug
65'sx15
70'sx12
75'sx9
Machine Shrug
2 sets @ 300x15
Cardio-20 minutes
Calves
Overall nothing special about todays w/o. Still losing some strength and stamina with the weights. Getting really worn down lately.
Forgot to set my alarm clock and never got up for my AM cardio...pissed about that!...the legs are uber sore today though heh. Reps for legs kills me every time man! Only had time for 20 minutes after my w/o so I had like slim to none today. Tomorrow I'll make up for it and get like 1.5-2 hours total tomorrow.
Still baffled on what to do with my diet!!! Not sure if I should lower cals. Below 2000 I'm flirting with muscle loss but I can't seem to lose any more weight. I have been doing alot of cardio and in the past few weeks I haven't lost anything. Not sure exactly what to do yet.
DB Military Press
45'sx10
2 sets @ 45'sx7
***Machine Press
80x12
Front Raises
2 sets @ 30'sx10
Machine Side Lateral
100x15
90x15
***DB Side Lateral
20'sx12
Reverse Pec Deck-single arm
90x15
2 sets @ 105x12
***DB b/o Rear Delts
30'sx10
DB Shrug
65'sx15
70'sx12
75'sx9
Machine Shrug
2 sets @ 300x15
Cardio-20 minutes
Calves
Overall nothing special about todays w/o. Still losing some strength and stamina with the weights. Getting really worn down lately.
Forgot to set my alarm clock and never got up for my AM cardio...pissed about that!...the legs are uber sore today though heh. Reps for legs kills me every time man! Only had time for 20 minutes after my w/o so I had like slim to none today. Tomorrow I'll make up for it and get like 1.5-2 hours total tomorrow.
Still baffled on what to do with my diet!!! Not sure if I should lower cals. Below 2000 I'm flirting with muscle loss but I can't seem to lose any more weight. I have been doing alot of cardio and in the past few weeks I haven't lost anything. Not sure exactly what to do yet.
O man forgot to mention saw a dude sqaut 545 ass to the grass today!! What an amazing sight LOL. He is the most massive dude but the littlest legs....I don't understand it...its like he only shot roids into the upper body heh. His legs are no bigger then mine but he is one strong mutha! Just had to mention that lol.
Looks like a good wo to me . Nice shruggingDeadBolt said:
Do you have a CHEAT day in your diet plans ? I've never tried it but have you tried carb cycling ?
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what he said!
naw..don't drop under 2k cals...you could go into a starvation mode and that would be worse..it cannibalize your muscle. Give it time...your body soudns as if it hit a plateau?
do u run? Do springs instead of just the 45 min plodding along cardio? switch that up.
at least u are doing cardio..better than I am right now...
naw..don't drop under 2k cals...you could go into a starvation mode and that would be worse..it cannibalize your muscle. Give it time...your body soudns as if it hit a plateau?
do u run? Do springs instead of just the 45 min plodding along cardio? switch that up.
at least u are doing cardio..better than I am right now...
Thanks.....my grip is failing alot sooner lately I guess b/c lack of carbs.gwcaton said:Looks like a good wo to me . Nice shrugging
Do you have a CHEAT day in your diet plans ? I've never tried it but have you tried carb cycling ?
I do not currently hAve a schedualed cheat day....don't plan on adding. Poor history with binging and stuff.
I carb cycled last year and got down to 9%....but it toook me a while. I wanted to try something different this time. Carb cycling works great!
Yea I didn't want to...not atleast until the last week or so. Just the only thing I could think of. I guess I could try some HIIT...when would be the best time? I ussually do an hour of low intensity in the AM's and the weekends then ussually 30-45minutes low intensity. When should I incorporate the HIIT?Burner02 said:what he said!
naw..don't drop under 2k cals...you could go into a starvation mode and that would be worse..it cannibalize your muscle. Give it time...your body soudns as if it hit a plateau?
do u run? Do springs instead of just the 45 min plodding along cardio? switch that up.
at least u are doing cardio..better than I am right now...
I've usually done mine first thing in the morning on an empty stomach.DeadBolt said:
Have you eaten to a plan for longer than a week yet......??? I mean exactly to a plan for at least one week....??DeadBolt said:
When i comp dieted i ate to a plan and didn't cheat once.... i knew exactly what i was eating to THE GRAM and exactly when i was eating it.....
Let me ask you again....
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so..what are you trying to say..exactly, Pete?
Well for the past week and a half I've eated nothing but an exact meal plan...no cheating no nothing. Previously before that I had only cheated twice...once was new years eve where I had like a bagel bite and one other day where I cheated at the firehouse. Other then that the diet was perfect and to the T.
DeadBolt said:
Hell yeah man. That's the kind of dedication that separates you from most of the schmucks at the gym.
I consider myself pretty dedicated...not as much as some of the pro's around here but still dedicated. This winter break was like just some time to kick back and relax with some friends i haven't seen in a while so the late nights screwed me up but its like I was drinking and partying hard. I just stayed up late LOL.CowPimp said:
I know my weak points and where I need to better myself...but that is coming with time. In another week I will have a set schedual every day and things will be easier. Right now I have alot with the firehouse...and I'm not making excuses but thats my career choice and in this line of buisness...hell I have to be perfect or people die.
Things will be progressing from here on out...I promis ya Riss and gang!
you're doing great DB
Damn was about to post my w/o and forgot my notebook in my car! Im so wacked out lately...lol
Hmm all I can say is I will no longer be doing pullups. I have been doing pulldowns to compensate and try to strengthen it up and took a break from doing them...yesterday I attempted with more of my own body weight and they really killed my shoulders. It puts alot of tention on my anterior delts and it really hurts. So I have decided I wont be doing them until my back is strong enough to support my weight. My w/o went something like this:
Pullups
CG Cable Row
Pulldowns
Machine High Row
Cable B/O Row
Weighted Hypers
I did 2 sets of everything then on the second set I supersetted every lift with stiff arm pulldowns. I also did my CG row at the begining b/c my grip has been failing me lately towards the end of my w/o so did it somewhat first so I could handle the weight and really hit the back hard. It worked wonders.
Tri's:
BB Skull Cruchers
V bar Pushdowns
Machine Single Arm Ext's
2 sets each...basic w/o but hit the tri's really hard! BB skulls were a new and much liked change. I will be doing them alot more now.
I'll try to post this w/o soon but don't know if I will have a chance. I am uber busy this weekend with the fire dept and work. I'll try to head back in with the numbers later though.
Hmm all I can say is I will no longer be doing pullups. I have been doing pulldowns to compensate and try to strengthen it up and took a break from doing them...yesterday I attempted with more of my own body weight and they really killed my shoulders. It puts alot of tention on my anterior delts and it really hurts. So I have decided I wont be doing them until my back is strong enough to support my weight. My w/o went something like this:
Pullups
CG Cable Row
Pulldowns
Machine High Row
Cable B/O Row
Weighted Hypers
I did 2 sets of everything then on the second set I supersetted every lift with stiff arm pulldowns. I also did my CG row at the begining b/c my grip has been failing me lately towards the end of my w/o so did it somewhat first so I could handle the weight and really hit the back hard. It worked wonders.
Tri's:
BB Skull Cruchers
V bar Pushdowns
Machine Single Arm Ext's
2 sets each...basic w/o but hit the tri's really hard! BB skulls were a new and much liked change. I will be doing them alot more now.
I'll try to post this w/o soon but don't know if I will have a chance. I am uber busy this weekend with the fire dept and work. I'll try to head back in with the numbers later though.
Thats great then buddy, ok you gonna have to start posting what you eat everyday so we can tweek it. How many cals are you on, and also post how much cardio you do each dayDeadBolt said:
Yes sir!!Rissole said:Thats great then buddy, ok you gonna have to start posting what you eat everyday so we can tweek it. How many cals are you on, and also post how much cardio you do each day
I am taking in roughly 2300 calories a day. And cardio is ussually 5 -6 days a week...all except this weekend. I am working all weekend so I don't have time to go to the gym.
I took friday off b/c I was on standby all day and just got home. I have to go back on standby at 5pm tomorrow so I will get some rest...wake up and go back. That should be till 2am'ish...I have work again at 11am until about 7pm with catering. By that time my gym is closed so I wont have the time to get in.
My classes resume again on thursday so I will have a set schedual once again...and mostly this coming week b/c I will be training solo again. Now I will be able to do cardio and weight training at more decent hours. All my classes start at 9am from now on so hopefully I will be getting up at 7ish to go to the gym for HIIT cardio...home, eat, shower then off to class and be there by 9. Out by 12 in gym by 12:30...do another session of cardio directly after weights. I will be packing all my food and eating at set times I schedual.
Well off to bed...need to get up in a few horus. I'll try to post my back/tri w/o tomorrow morning before I leave.
Sounds like a plan my man Just post up whatever you do 
Just post up whatever you do
I added the weights and reps to my bacl w/o from the other day...now off to make my food and work.DeadBolt said:
Today was a damn long day at the firehouse! It sucked so bad. I only got like 4 hours of sleep b/c I had a shit load of fire calls last night. And we have been non stop all day.
Today's diet:
Meal1-1 cup kashi crunch & 1 cup skim milk
Meal2-1 egg, 5 whites, 1 slice whole grain toast
Meal3-8oz chicken breast, cucumbers,broc,tomatoes, almonds
Meal4-8oz chicken breast, cucumbers,broc,tomatoes, flax
Snack(no time for meal)-few thin slices roast beef, raw baby carrots, coffee
Meal5-Pro complex shake w/ flax
I normally have cottage cheese b/f bed but I just got back from a nice car fire and my stomach is not sittin to well. All bunched up from the comotion and I have no desire to eat...so I pounded a shake and I'm off to bed. And I figured the pro complex was better then the straight whey with all the bcaa's, glutamine, and blend of proteins in it.
Today's diet:
Meal1-1 cup kashi crunch & 1 cup skim milk
Meal2-1 egg, 5 whites, 1 slice whole grain toast
Meal3-8oz chicken breast, cucumbers,broc,tomatoes, almonds
Meal4-8oz chicken breast, cucumbers,broc,tomatoes, flax
Snack(no time for meal)-few thin slices roast beef, raw baby carrots, coffee
Meal5-Pro complex shake w/ flax
I normally have cottage cheese b/f bed but I just got back from a nice car fire and my stomach is not sittin to well. All bunched up from the comotion and I have no desire to eat...so I pounded a shake and I'm off to bed. And I figured the pro complex was better then the straight whey with all the bcaa's, glutamine, and blend of proteins in it.
What is your carb to protien ratio in the shake??
That would probably be better than cottage cheese anyway
That would probably be better than cottage cheese anyway
The pro complex is pretty high protein....for 2 scoops it has 260 cals, 55g's protein, 2 fats, 6 carbs, and 2 sugars. Plus I add the 1tbls of flax. The flax add's 16g's fat and another 130 cals so the entire meal is coming in at 390cals.Rissole said:What is your carb to protien ratio in the shake??
That would probably be better than cottage cheese anyway
Low carb and fat b4 bed = 
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hola, mi amigo!
Have u tried doing the supp. grip pull ups?
How are your anterior delts used in pull ups?
Do you use wraps at all for anything? Since I dinked up my tendons a long time ago..I do use wraps for all back exercises..not taking may chances on screwing them up again..but..my grip never foes out..so I can hammer my back...just a thought..
Have u tried doing the supp. grip pull ups?
How are your anterior delts used in pull ups?
Do you use wraps at all for anything? Since I dinked up my tendons a long time ago..I do use wraps for all back exercises..not taking may chances on screwing them up again..but..my grip never foes out..so I can hammer my back...just a thought..
Whats up bro...glad to see ya around these parts. I think b/c my back isn't strong enough to handle that kind of weight during apull up all other muscles are incorporated. Sorta like when you see a kid benching with to much weight..he uses every msucle in his body to get the weight back up.Burner02 said:
I do not use straps anymore. I use to use them for shrugs but no longer. I need my grip strength to increase but direct forearm work never helped so I eliminated straps to try to improve it. My back is at the point that my grip strength is holding it back but I don't like relying on straps.
I always do that...if I eat carbs to late the fat is just all over the place LOL...even during abulk!Rissole said:Low carb and fat b4 bed =
Today was a damn long day...worked from 11-10
. Diet was pretty good it went as follows:Meal 1: 1/2 cup dry oats, 1 whole egg, 5 whites
Meal 2: Tri-O-Plex (Middle of rush at work...party just came in )
Meal 3: 8oz chicken w/ onions & peppers, veggies salad w/ flax
Meal 4: 8oz chicken, mixed veggies, 1tbl olive oil
Meal 5: 2 scoops designer whey, 1 tbl flax (not for another hour or so)
Riss your turning me into a freak LOL...I use to work catering for 7 years straight. Took a year off..only did it here and there..so tonight I was working and ussually I would pick the whole night to kill my hunger but not tonight. I would always think of riss and my comp. I was making tiramisu(sp?) and as I would clean the cups of the cream that spilled over I would normally lick my fingers clean at the end...but today I saw Riss staring me in the eye shaking his head. Man your just stuck in my head bro....I have to thank you for that!
DeadBolt said:
Haha! Tiramisu is awesome; Riss must be a very powerful presence to detour you from some finger licking.
DeadBolt said:
Hahahaha.... Thats great DB. I remember feeling that way when i was on diet with GP... ahhhh i'm turning into a freak, i even remember writing that in my old journal. That is the kind of comittment that will get you to your goal though buddy stick at it <------Yes it is my eye
