Hey, Fat Be Gone!

[Yunier]

Intro
The very first time I set foot in a gym I was 15 w/ $100 for a 3 month membership. All I knew was that somehow I had to drop a ton of fat. Weighting in at a solid 220lb of pure fat I was determined to do whatever it took to slim down. After four months of hard work and dedication I was 165lb and a completely different person. No more cardio now the fun begun. I started focusing in gaining muscle and it was not an issue. My diet was clean and my routine varied from time to time. In about a year and a half I managed to bulk into 190lb. My progress improved weekly and was just beginning. All until I injured my self & with multiple surgeries I was out for awhile.

With over two years of inactivity I fell into the old cycle of no exercise and horrible eating habits. Having the unpleasure of being injured for such a long time certainly put a hurting in my motivation. It has taken me two years of adding layers of fat to realise It's time to for a change. It will take major changes in both my diet and exercise habits to achieve my new transformation.
Its time to get back to the scene and get f*cking psycho again. Been working out my diet, routine, and stack so watchout for my follow up pictures. Its a long and hard road ahead but thats the best part.

Today
I am 5'7 and weight 230/5
19 years old in two months

Next

Supplements
1. 100% Whey Protein 5LB

2. Alpha Lipoic Acid
1200-1500 mg in carb loading days

3.Fish Oil
2000 mg daily

4.BCAA 1000
3 to 6 tablets daily

5.CLA
3-4 grams per meal

6.Biotin
Recommended Dosage

7.Acetyl-L-Carnitine
1000 mg daily

8.SesaThin
Recommended

9.Creatine Ethyl Ester HCl
Recommended

10.ZMA
Recommended

11.ICE

12.Vendetta


Preworkout
0.15-0.2 X bodyweight (kg) in EAA = 14 - 18 grams
0.4 X bodyweight (kg) in High Glycemic Carbs = 36 grams
EXTRA BCAA = 5 grams

Total Grams = 55 - 59

During Workout
0.15-0.2 X bodyweight (kg) in BCAA = 14 - 18 grams
0.4 X bodyweight (kg) in High Glycemic Carbs = 36

Total Grams = 50 - 54

Post Workout
0.4 X bodyweight (kg) of Hydrolyzed Whey Protein = 36 grams
0.8 X bodyweight (kg) in High Glycemic Carbs = 73 grams
EXTRA BCAA = 5 grams

Total Grams = 114

 

[Yunier]

Diet/Nutrition

Starting the Anabolic Diet on 2/14/2004.

Anabolic Diet Maintenance Phase

Anabolic Diet Cutting Phase
The focus of the maintenance phase is so that the body gets used to using ketosis for energy. I will consume a total of 1800-2000 calories over the course of 5 weeks.

- Weekdays

1. Breakfast (7:00 am) - - 4 whole eggs (fried or omelet) - - 240 calories
2. Lunch (11:00 am) - - whey protein shake - - 160 calories
3. Meal 3 (3:00 pm) - - 1 tuna can w/ 1 mayo serving - - 250 calories
4. Meal 4/P.W.M (5:30 pm) - - 2 serving of turkey ham - - 200 calories
5. Dinner (8:00 pm) - - 6-8 whole eggs (fried or omelet) - - 480 calories (alternate)
5. Dinner (8:00 pm) - - 4-5 servings of cheese - - 450 calories (alternate)
6. Meal 6 (10:00 pm) - - 2 tuna cans w/ 2 mayo servings- - 500 calories

Post.Workout.Meal
1 whey serving w/ simple carbs (20g of sugar) 200-300 calories

Totals:
calories:1800-2000 | protein: 150-180g | fat: | carbs: 20g

Diet

Routine

Week1 : The newbie week - find your 15rm, 10rm, 5rm.
Week2 : The rest week - Just chill, and do some internet research.
Week3 : The First week - The first 3 days of 15rm
Week4 : The second week - The last 3 days of 15rm
Week5 : The third week - The first 3 days of 10rm
Week6 : The fourth week - The last 3 days of 10rm
Week7 : The fifth week - The first 3 days of 5rm
Week8 : The sixth week - The last 3 days of 5rm
Week9 : The seventh week - The first 3 days of negatives
Week10: The eighth week - The last 3 days of negatives
Week11: Timeout, chill, lay low, hang back, sleeeeep
Week12: Timeout, chill, lay low, hang back, sleeeeep

Cardio

 

[gwcaton]

Welcome To IM ,

Very interesting. Where are pasting all this from?

 

[simbh]

Good luck bro ... I know what you're going throught , went throught out the same thing. I was fat , then lost the weight , then gained some muscle mass then gained fat after injuring myself. And now , I've been back on track for about 6 months . If I can do it twice , I'm sure you can . Good luck !

On a side note , your diet seems A OK !

 

[Yunier]

gwcaton , I wrote all of that & most came from my previous posts here. The diet outline is from back when I was lifting hardcore and cutting.

simbh, thats exactly what happened to me man. After two injuries I just lost motivation and did not care much for my health. I am just fed up with the way I have turned and its what I promised myself not to do.

Oh yes, any comment regarding nutrition, supplements, routine, or cardio please post.

 

[Yunier]

So here goes day one. I won't be able to goto the gym this week to get a membership. However, I am going to A. Start my diet B. Buy remaining supplements this week.

1. Meal 1 (7:00 am) - - 5 whole eggs (omelet) - - 500 calories
2. Meal 2(11:00 am) - - whey protein shake - - 160 calories
3. Meal 3 (3:00 pm) - - 1 tuna can w/ 1.5 mayo serving - - 350 calories
4. Meal 4 (6:45 pm) - - chicken breast - - 700-800 calories
5. Meal 5 (9:00 pm) - - 2 tuna cans w/ 3.5 mayo servings- - 700 calories
TOTAL:2500

1 ALC
1 Biotin
6 Fish Oil
2 BCAA
4 Fish Oil
3 CLA

 

[Pylon]

Looks like you are fired up and on the right track. Good luck!

 

[Yunier]

Looks like you are fired up and on the right track. Good luck!

Thanks

All I need is to go get the gym membership straight. Just want to wait for this week job interview and go from there. Really can't wait to get back to lifting once again.

 

[Yunier]

This is my second day of the Anabolic diet. Been trying to setup my workout plan to perfect so should be posting a complete list. I am also re-working my supplement stack. Considering not taking CLA at such high amounts of 13g daily. Instead will take Vendetta w/ ICE and Di-Arginine Malate but its not yet final.

Either way I have to setup my timing for supplements according to my diet. I will keep everything here and keep an eye out because, like I said before, everything I will be doing is by the numbers. No room for bullshit. Everything counts.

1. Meal 1 (7:00 am) - - 5 whole eggs (omelet) - - 500 calories
2. Meal 2(11:00 am) - - Chicken Breast - - 750 calories
Hunt's Snack Pack - Suger free - 2 net carbs - 10 calories
3. Meal 3(3:00 pm) - - Sausages - - 700 calories
Hunt's Snack Pack - Suger free - 2 net carbs - 10 calories
4. Meal42(6:30 pm) - - Chicken Breast - - 750 calories
5. Meal 5 (9:00pm) - - 5 whole eggs (omelet) - - 500 calories


TOTAL: 3250 * rounded

1 ALC
1 Biotin
6 Fish Oil
2 BCAA
4 Fish Oil
3 CLA

Since I am unable to edit my other posts I am going to have to repost info that I was planning to edit.

Supplements
I just purchased what I need from bulk. So here is the finalized supplement list. I am yet to make a detailed overview of when each supplement will be taken.

- Fish Oil
- 100% Whey Protein
- ICE
- Biotin
- Green Tea Extract
- Acetyl-L-Carnitine
- ZMA
- SesaThin
- ALA
- Creatine Ethyl Ester HCl
- Citrulline Malate Powder
- Mult. Vit.
- Dietery Fiber

 

[Yunier]

Day three. So far I've had about 10 "net carbs" for all three days.

2/16/2005

1. Breakfast (9:00 am) - - 5 whole eggs (fried) - - 540 calories
2. Lunch (1:00 Pm) - - whey protein shake - - 160 calories
3. Meal 3 ( 4:21 ) - - 4 hotdogs - - 520 calories
......Ketchup 2 serv. - - 20 calories - - 8g Carbs
4. Meal 4 ( 6:30 ) - - 4 whole eggs w/ 2 hotdogs - - 560 calories
......Cooking Oil - - 140 calories
5. Meal 5 ( 9 pm) - - Whey Protein - - 250 calories
6. Meal ( 11 pm) -- 2 tuna can w/ mayo - - 550
Total: 2740

So here is my routine.

 

[Yunier]

Day Four of the Anabolic diet. I certainly feel different which is a result of the metabolic shift. Much fuller after each meal compared to last week's high carb meals. Don't feel as bloated at the end of the day, unlike last week. I want to also note that I will not be taking ALL of those supplements at once. I will adding and taking off as the weeks/months go by.

2/17/2004
1. Breakfast (9:00 am) - - 5 whole eggs (fried) - - 540 calories
2. Lunch (1:00 Pm) - - whey protein shake - - 160 calories

 

[simbh]

May I ask why you would fry your eggs ? That would be an easy way to cut some fat in your diet ... Id also would maybe take 2-3 full eggs with 3 whites eggs. They yellow in eggs has a decent amount of fat .

I'd also add maybe a bowl of oatmeal to get some calories in there that you would be loosing by dropping a few of those full eggs as well as the oil with your fried eggs . Oats would be a good source of clean carbs ...

 

[Yunier]

May I ask why you would fry your eggs ? That would be an easy way to cut some fat in your diet ... Id also would maybe take 2-3 full eggs with 3 whites eggs. They yellow in eggs has a decent amount of fat .

I'd also add maybe a bowl of oatmeal to get some calories in there that you would be loosing by dropping a few of those full eggs as well as the oil with your fried eggs . Oats would be a good source of clean carbs ....

Well sim thats a good point.

I only add a serving or two of oil/butter in a pan and fry 'em eggs. I do it because fat is not an issue with the Anabolic diet. Its high fat during the week and should be intaking no more then 30 grams of carbs. In my carb up days (weekends) I will keep my fats low and increase my carbs. After being in the "Anabolic Diet" for three weeks I might experiment increasing my carbs slighty up-to 100 grams. So currently I am intaking 0-10 carbs daily and don't feel weak at all but I am not performing cardio yet. So if my energy level is still high when I perform cardio and lift with 0-10 carbs daily I am staying there. But like everything else its going to be trail and error. Perhaps once I drop my daily calorie intake to 2000-2500 daily I might have to increase my carb intake to 60-100 grams.

I hope I made sense.

 

[simbh]

Well sim thats a good point.

I only add a serving or two of oil/butter in a pan and fry 'em eggs. I do it because fat is not an issue with the Anabolic diet. Its high fat during the week and should be intaking no more then 30 grams of carbs. In my carb up days (weekends) I will keep my fats low and increase my carbs. After being in the "Anabolic Diet" for three weeks I might experiment increasing my carbs slighty up-to 100 grams. So currently I am intaking 0-10 carbs daily and don't feel weak at all but I am not performing cardio yet. So if my energy level is still high when I perform cardio and lift with 0-10 carbs daily I am staying there. But like everything else its going to be trail and error. Perhaps once I drop my daily calorie intake to 2000-2500 daily I might have to increase my carb intake to 60-100 grams.

I hope I made sense.

Interresting , I'll keep watching this as I am unfamiliar with this kind of diet . But this seems strongly familiar with atkins diet ? Correct me if I'm wrong . And isn't atkin good to burn down the fat , but a very poor diet to keep it off on the long term ?

 

[Yunier]

Interresting , I'll keep watching this as I am unfamiliar with this kind of diet . But this seems strongly familiar with atkins diet ? Correct me if I'm wrong . And isn't atkin good to burn down the fat , but a very poor diet to keep it off on the long term ?

Yeah kinda like Atkins. Check out here: Anabolic Diet/Metabolic Diet and checkout Dr. Mauro Di Pasquale at BB.

I've done the traditional low fat diet and always felt very weak. Don't get me wrong, I did lose plenty of fat and did it in about 4 months. During a few cutting cycles I tried the Anabolic diet and saw results and was able to lift without feeling weak or losing much strength. By trial and error I have come to learn how my body acts to different diets.

You will lose fat with nearly any diet as long as you burn more then you intake. Long term is all a matter of controlling yourself, as you can see in my recent pics, I lost controll because of personal problems.


Check your PM.

 

[simbh]

Yeah kinda like Atkins. Check out here: Anabolic Diet/Metabolic Diet and checkout Dr. Mauro Di Pasquale at BB.

I've done the traditional low fat diet and always felt very weak. Don't get me wrong, I did lose plenty of fat and did it in about 4 months. During a few cutting cycles I tried the Anabolic diet and saw results and was able to lift without feeling weak or losing much strength. By trial and error I have come to learn how my body acts to different diets.

You will lose fat with nearly any diet as long as you burn more then you intake. Long term is all a matter of controlling yourself, as you can see in my recent pics, I lost controll because of personal problems.


Check your PM.

Ya I saw your pm ... like I said I said , I'll be following this because I am curious to see what results you will have . You seemed to have had good results in the past though . But that is my main concern about diets with low carbs is that people tend to do good for a period of time and then the cravins come back and they gain the weight back . Anyways , enough of this . I'll let you do your thing , and the best of luck to you ... I trully hopes this works for you and I said it before and I'll say it again , I'll check this out regularly.

 

[Yunier]

Day Five. Its been a very hard five days and all I've been thinking about during bedtime is CARBS CARBS. But Ive overcome all that graving and stayed clean and off carbs. I am ketosis and that for sure because I feel it. But I will have to buy some Ketostix to calculate how many days exactly it takes me to enter this stage...The hardest stage is almost completed and its all down hill from here.

Next in the agenda:
1. Gym Membership: Wanted to get it done today, 2/18, but job interview was changed till monday. So according to how that goes I will have a secured my membership.
2. New job: I sent my resume to several offices but no email or phone calls yet.

Regardless of no gym membership by Monday I am lowering my calories to 2000-2250. I will not take any supplements until I go to the gym and start doing my thing. I will only be taking: Whey Protein, Biotin, Fish Oil, and ICE (BCAA). ALA will be used with my carb up days. Once I begin dropping the fat I will add SESATHIN to the list with ALC. Or I might not add SESATHIN and do Green Tea Extract instead. Still debatable. Once I hit 185-190 I will start taking ZMA drop the green tea and add the Sesathin with the CEE and adjust cardio accordingly. I will keep a tight log of each supplement and monitor them closely.

2/18/2005
1. Breakfast (9:00 am) - - 5 whole eggs (fried) - - 540 calories
2. Meal 2 (11:00 am) - - whey protein shake - - 160 calories
3. Meal 3 (2:00 pm) - - 2 Peanuts serv. - - 360* calories - - Carbs: 12g
4. Meal 4 ( 4:00 pm) - - 6 whole eggs (fried) - - 620 calories
------Dietery Supplement
5. Meal 5 ( 8:00 pm) - - 10 small buffalo wings -- 820 ? calories ?
6. Meal 6 9 10:00 pm) -- tuna w/ blue cheese -- 300 calories
Calories:2800

 

[Yunier]

Its carb up day. I had several fruits and some rice along with chicken breast. But did not measure so I aint got a clue how many calories I've consumed. Its okay this week. But since next week I am lowring my intake even further my weekend diet has to stay clean and low in calories.

Also found this VERY interesting read.

The time course of the human growth hormone response to a 6 s and a 30 s cycle ergometer sprint.

Stokes KA, Nevill ME, Hall GM, Lakomy HK.

Department of Physical Education, Sports Science and Recreation Management, Loughborough University, UK.

Exercise is a potent stimulus for the release of human growth hormone (hGH), but the time course of the hGH response to sprint exercise has not been studied. The aim of the present study was to determine the time course of the hGH response to a 6 s and a 30 s maximal sprint on a cycle ergometer. Nine males completed two trials, on one occasion performing a single 6 s sprint and on another a single 30 s sprint. They then rested on a couch for 4 h while blood samples were obtained. Three of the participants completed a further control trial involving no exercise. Metabolic responses were greater after the 30 s sprint than after the 6 s sprint. The highest measured mean serum hGH concentrations after the 30 s sprint were more than 450% greater than after the 6 s sprint (18.5 +/- 3.1 vs 4.0 +/- 1.5 microg l(-1), P < 0.05). Serum hGH also remained elevated for 90-120 min after the 30 s sprint compared with approximately 60 min after the 6 s sprint. There was a large inter-individual variation in the hGH response to the 30 s sprint. In the control trial, serum hGH concentrations were not elevated above baseline at any time. It would appear that the duration of a bout of maximal sprint exercise determines the magnitude of the hGH response, although the mechanism for this is still unclear.

PMID: 12137178 [PubMed - indexed for MEDLINE]

 

[Twin Peak]

Best of luck.

 

[Yunier]

Thanks Twin Peak.
Been wanting to try SesaThin.

Notes
This is an overview of my thoughts for the week and next week.

- Need to adjust sleeping patterns back to normal.
- Going to get a new gym membership on Monday.
- Starting HST, CARDIO, and supplements on 2/21/05.
- Lowering Anabolic Diet's calorie intake to 2250 including weekends no excuses.
- Need to outline a weekend diet. I have been way out of control on weekends.
- Finally got to shave my body. I will have to keep hair free by saving atleast once a week. After I have a job secured will be going to start tanning.
- Made a bet to self: If I hit 175-180lbs on or before July I will buy myself an iPod mini. I was going to just buy one but why not make it a gift for my hardwork. This way I stay motivated and focused in the finish line. Its easy, 50Lbs to lose and 5 months to do it. Currently I am unsure of my bodyfat so I am simply going by bodyweight. However, I will update this little bet with myself and go by bodyfat once I get my bf % done.
- Will have to just forget about my ego and getting stronger at the moment. I have to get mentally ready for low poundage during this cut. Cutting is my goal and its the first step to the ultimate goal, getting fucking HUGE!. If I am going to cut, I am going to cut and thats the end. I am not expecting to gain any strengh but rather lose bodyfat and get lean. Its only five months so there is no time for slacking off.

 

[Martinogdenbsx]

i am confused why you have so much bacon in your diet surely there is a bette rmeat substitute that contains less salts and fats

 

[Martinogdenbsx]

wow are you seriously 19 in two months?

 

[Yunier]

Yes I am turning 19 in about a month and a half.

 

[Yunier]

Week Two: Day One
I loaded pretty good on sunday but I do need to outline a spotless plan for the weekends. I am planning to check out the gym today and get all my paper and payment done. Still no job has gotten back to me.

I am going to try to atleast do come cardio today after I get a new membership.

- Diet: Is good except for weekend which I will work on.
- Supplements: Are ready to go.
- Routine: Is ready to go
- Cardio: Have a general idea but no outlined plan. TUES, THURS, SAT, SUN.
- Gym: working to get new membership on 2/21 (today) in the evening.

2/21/2005
1. Meal 1 (10:00 am) - - 5 whole eggs (fried) - - 540 calories
Supp: 1 ALC, 1 Biotin, 2 Fish Oil
2. Meal 2 (2:30 pm) - - Hot Dogs (plain) - - 560 calories
Supp: 1 ALC, 3 CLA, 2 Fish Oil, 3 Flax Oil
3. Meal 3 ( 5:00 pm ) - - whey protein - - 140 calories
4. Meal 4 ( 8:00 pm ) - - Beef - - 660 calories

Calories: 1900

- I got a FREE one week pass to the gym I am interested in joining. Its a bit expensive but its a good quality gym. $200 down payment and $40 monthly.

 

[Yunier]

Week Two: Day Two
Well, I was unable to workout yesterday but I am going tonight and get started on HST. I am able to afford the first couple of months but need to find a job for sure. I am thinking a part-time job at a Supplement store on the weekends and my regular 9-5 weekday job. Get discounts on supplements and use the money from the part time job just for the gym and supplements. I wont even mind if I have a part-time from 6pm-10pm and a 9am-5pm job. It would be great because I will be able to workout in the early mornings.

2/22/2005
1. Meal 1 (10:30 am) - - 5 whole eggs (fried) - - 540 calories
- 1 Biotin, 2 Fish Oil, 3 CLA, 3 Flax Oil, 1 ALC.
2. Meal 2 (3:00pm) - - 6 bacon strips & 2 cheese slices - - 560
- 2 Fish Oil, 1 ALC
3. Meal 3 (5:00 PM) - - 2 Tuna w/ Mayo - - 640
Pre-workout:
Whey Protein: 110 calories
1.5ml SesaThin
ICE/BCAA 10g
Post-workout:
Whey Protein: 110 calories
1.5ml SesaThin
ICE/BCAA 10g
4. Meal 4 (9:00 pm) - - Bacon - - 300 calories
Calories: 2160

Notes

 

[Yunier]

NOTES

Well, today did not as well as I hoped but it was expected. I started by doing about 10 minutes of HIIT cardio to warm up. First on the list was squats. I went VERY light and did 125lb x 15 reps and felt sick. I rested and moved to still leg dead lift and after my second set I felt like puking and fainting. I had to stop lifting and could not proceed. Squatting has ALWAYS done this to me and I should have known better then doing squats first. I am going tomorrow to the gym and finish what I missed. I will also do some cardio AFTER the workout.

- Change legs for the END.
- Don't drink soo much water, zip.
- Diet is CLEAN as a whistle.

Today sucked but it was expected the first month is going to suck but I will be back to my normal self in no time.

 

[Yunier]

Week Two: Day Two
Feel great today! My legs are sore from only one set of squat and two of still leg deadlift. I will be doing some cardio after my workout. Today I will finish what I did not finish yesterday and find my 15 rep max for those lifts. Thursday I am only doing cardio and lift on friday ( 10 rep max ) and sunday ( 5 rep max ). The next week I am taking off and focus on cardio. Then after my week off start HST and will be doing the 15 reps.

2/23/2005
1. Meal 1 ( 11:00 am ) - - 3 eggs, 5 Bacon pieces - - 600 calories
- 2 Fish oil, 1 Biotin, 1 ALCar, 3 Flax Oil.

2. Meal 2 ( 1:00 pm ) - - 5 cheese slices - - 350 calories
- 2 Fish Oil, 1 ALCar, 1.25ml Sesathin, Fiber (20 calories, 5 carbs), 3 Flax Oil

3. Meal 3 ( 4:00 pm) - - 3 Lean chicken legs - - 500 calories
- 1 Fish oil, 1 Biotin, 1 ALCar.

Pre-Workout
- Whey Protein - - 110 calories
- 10G BCAA
- 1200 mg Citrulline Malate
- 1.25 ml Sesathin

During Workout:
- 10g BCAA

Post-Workout
- Whey Protein - - 110 calories
- 1.25mg Sesathin
- 5g Glutamine


4. Meal 4 ( 9:00 pm) - - Chicken Breast - - 500 calories

- (11:00pm) ZMA

Calories: 2190
Carbs: 5 g

Pre-Workout Sample.
10g BCAA
2g ALCAR
3g Citrulline Malate
5g Glutamine

Weekend Mix-Sample:
1. ALA - 1600mg (spread over 3X/day) **Amazing Pumps!
2. Biotin 5-15mg (spread over 3X/day)
3. Green Tea Extract - 1-3g (spread over 3X/day)
4. Acetyl L-Carnitine - 3-5g (spread over 3X/day)

 

[Yunier]

NOTES for 2/23/2005
Well, today I felt a bit sore on my legs which amazed me. I took 1200mg of Citrulline Malate and I had amazing pump. I never felt this kinda of pump since taking about 1600mg of ALA.

- Great Pump, felt fucking ggggreat!!!
- Excellent Focus...get PSYCHO!
- Did 30 minutes of moderate cardio
- Changed pullups to weighted pull downs.
- Starting to take ZMA tonight. Been having trouble sleeping.
- Diet is SUPER CLEAN.
- Energy is HIGH! Don't feel weak or "wierd" unlike last week.
- I am going to finish my free membership (1 week) and sign up at a cheaper gym. Its too "trendy", I need a hardcore gym. I dont know yet, but I talked to people who lift there and they seem very friendly and helpfull. Maybe I just need to talk to right people. But I did not notice any stuck up guys, yet.

 

[Pylon]

Looks like you doing well. Hope the job thing pans out for you soon. I know what a pain in the ass that can be...

 

[Yunier]

Looks like you doing well. Hope the job thing pans out for you soon. I know what a pain in the ass that can be...

Yeah man I hope so too. I need a new job to save some more cash for school, gym, and supplements. I've checked out at GNC for the part-time deal but they just told me leave an application, they won't call. I really wanted that because I can save a shitload on the bars and other goodies that I need.

So far soo good with my diet and training. I am doing a good session of cardio this evening. Also, took a few pictures and have noticed a difference already. I tell you what though, I am sore as hell for sure.