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CMinOZ · 24-05-2007, 06:54 AM

After my quick intro earlier on and having read some of the inspiring logs from other members I thought I would start my own log - read along if you're interested.

The beginning -
Just to get you up to speed, I began my training in January after weighing myself and receiving the shock of my life - 111.3kgs or nearly 245 pounds. Enough was enough. I started training with a gym in Brisbane, my home town (I'm originally from Northants), initially a cyclic keto diet to drop some kgs quickly but also hitting the weights reasonably hard. Well after 12 weeks of very strict dieting I hit 92kg or 202 pounds - not bad going I thought.

I had paid for a 12 week body recomposition program and was very impressed with the outcome - so impressed that I immediately stumped up the cash for another 12 weeks.

Present day - I am now in week 5 of my second 12 week program, the emphasis is very much on controlled, natural growth with a very strict measured diet.

FYI - current diet is...

Brekkie - 5 whole eggs on two slices of whole grain toast
Mid morning - 2 scoops Dymatize Whey in water - Cafe Mocha (Yum)
Lunch - 350g Chicken, 50g Rice, 30g Almonds
Mid afternoon - 2 scoops Dymatize Whey in water
Dinner - 350g Steak, 50g Rice, 30g Almonds
Before bed - 2 scoop Dymatize Whey in water

ZERO Alcohol - none, zip - This is my biggest challenge, but I can honestly say that I have not cheated.

Supps -
Morning
1 scoop Xpand Creatine, 3 Metaburn, 2 Multi-vits, 1 High Vit C, 3 Digestive Enzyme Tablets, 2 Caltrate Calcium Tablets

Lunch
3 x Digestive Enzymes, 3 x Metaburn

Evening
3 x Digestive Enzymes (with Dinner)
1 scoop Xpand Creatine (before bed)

Training

The guys I train with are well known for their impressive results, all of which is achieved whilst training only twice per week, with no cardio, in fact cardio is banned.

So my weekly training is as follows:

Wednesday
Incline Bench - 3 sets of 12 plus warm up - all sets are completed to failure and then forced reps for minimum of 3 additional.
Lat Pulldowns - 3 sets of 12 plus warm up/or wide grip chins
Squats - 2 sets of 12 plus warm up - also completed to failure and then forced reps for minimum of 3 additional.
Calf raises - 100 reps of 70kgs - do as many sets as it takes to get to 100 reps - usually 30/20/20/15/15

Saturday
Flat Bench - 3 sets of 12 plus warm up, plus forced reps
Military press - 3 sets of 12 plus warm up, plus forced reps
Bicep Isolation Curls - 3 sets of 12; supersetted with
Tricep Skull Crushers - 3 sets of 12
Deadlifts - 2 sets of 8-10

Weight
The weight is actually projected each session by my coach, I will try and remember in the future and keep this updated. Every twelve weeks I complete a strength test to ensure that my one rep max is on target.

Current PB's
Deadlift - 200kgs
Bench - 145kgs
Squat - 160kgs

Goals

By the end of June I aim to be 96kg and 10% BF - my current weight is 94.7kgs and BF is 14%.

Phew - quite a long post but at least you're up to date (if you're interested) - I will keep the post up with each work-out and weights used.

The diet will remain the same - I know it's boring, but being very well organised helps.

Will post some photo's when I get home

CMinOZ

24-05-2007, 06:54 AM	#1 (permalink)
CMinOZ Join Date: Apr 2007 Location: Australia Posts: 214 Rep Power:	A log from the other side of the world After my quick intro earlier on and having read some of the inspiring logs from other members I thought I would start my own log - read along if you're interested. The beginning - Just to get you up to speed, I began my training in January after weighing myself and receiving the shock of my life - 111.3kgs or nearly 245 pounds. Enough was enough. I started training with a gym in Brisbane, my home town (I'm originally from Northants), initially a cyclic keto diet to drop some kgs quickly but also hitting the weights reasonably hard. Well after 12 weeks of very strict dieting I hit 92kg or 202 pounds - not bad going I thought. I had paid for a 12 week body recomposition program and was very impressed with the outcome - so impressed that I immediately stumped up the cash for another 12 weeks. Present day - I am now in week 5 of my second 12 week program, the emphasis is very much on controlled, natural growth with a very strict measured diet. FYI - current diet is... Brekkie - 5 whole eggs on two slices of whole grain toast Mid morning - 2 scoops Dymatize Whey in water - Cafe Mocha (Yum) Lunch - 350g Chicken, 50g Rice, 30g Almonds Mid afternoon - 2 scoops Dymatize Whey in water Dinner - 350g Steak, 50g Rice, 30g Almonds Before bed - 2 scoop Dymatize Whey in water ZERO Alcohol - none, zip - This is my biggest challenge, but I can honestly say that I have not cheated. Supps - Morning 1 scoop Xpand Creatine, 3 Metaburn, 2 Multi-vits, 1 High Vit C, 3 Digestive Enzyme Tablets, 2 Caltrate Calcium Tablets Lunch 3 x Digestive Enzymes, 3 x Metaburn Evening 3 x Digestive Enzymes (with Dinner) 1 scoop Xpand Creatine (before bed) Training The guys I train with are well known for their impressive results, all of which is achieved whilst training only twice per week, with no cardio, in fact cardio is banned. So my weekly training is as follows: Wednesday Incline Bench - 3 sets of 12 plus warm up - all sets are completed to failure and then forced reps for minimum of 3 additional. Lat Pulldowns - 3 sets of 12 plus warm up/or wide grip chins Squats - 2 sets of 12 plus warm up - also completed to failure and then forced reps for minimum of 3 additional. Calf raises - 100 reps of 70kgs - do as many sets as it takes to get to 100 reps - usually 30/20/20/15/15 Saturday Flat Bench - 3 sets of 12 plus warm up, plus forced reps Military press - 3 sets of 12 plus warm up, plus forced reps Bicep Isolation Curls - 3 sets of 12; supersetted with Tricep Skull Crushers - 3 sets of 12 Deadlifts - 2 sets of 8-10 Weight The weight is actually projected each session by my coach, I will try and remember in the future and keep this updated. Every twelve weeks I complete a strength test to ensure that my one rep max is on target. Current PB's Deadlift - 200kgs Bench - 145kgs Squat - 160kgs Goals By the end of June I aim to be 96kg and 10% BF - my current weight is 94.7kgs and BF is 14%. Phew - quite a long post but at least you're up to date (if you're interested) - I will keep the post up with each work-out and weights used. The diet will remain the same - I know it's boring, but being very well organised helps. Will post some photo's when I get home CMinOZ