Get lean!

[Dylan16]

Hey no worries about being on this forum, even if you're not trying to lose weight.... you still have support here!

Thanks for kind words PLB dude, as i said i will be cutting at the end of this month so i will be loosing like mad and will be logging every day with food and weigh in's every week etc and maybe some before and after pics etc anyways heres todays workout, not as much cardio these days because of wanting to gain weight but i do the odd bit here and there.


Chest + Tri's and Calves

Flat bench
44 x 16(warmup)
66 x 15
77 x 12
88 x 10
93 x 6

DB fly's
16.5 x 12
18.7 x 12
22 x 10
27 x 10
30 x 8

Incline DB press
22 x 15
27 x 12
33 x 10
35 x 8

Tricep pushdown
25 x 20
35 x 15
35 x 12
45 x 10
45 x 8

Skullcrushers
22 x 15
33 x 12
37 x 10
44 x 3
37 x 8

DB overhead extension
22 x 15
22 x 15
33 x 10
33 x 8
33 x 8

Dips
BW x 10
BW x 10
BW x 6


standing Calf raise
45 x 25 + 10 fast
45 x 25 + 10 fast
66 x 20 + 10 fast
71 x 15 + 10 fast
77 x 13 + 10 fast

can hardly type, triceps are feeling it good!

 

[Dylan16]

Shoulder + Traps

Military press
22 x 20(warmup)
33 x 15
44 x 12
50 x 10 + 2
55 x 8
55 x 4

Arnie press
16.5 x 15
18.7 x 12
22 x 10
24 x 8
24 x 12

Frontal raise and single arm palm in front raise supersets
11 x 15 + 11 x 20
11 x 12 + 11 x 20
11 x 12 + 11 x 20
11 x 10 + 11 x failure
11 x 10 + 11 x failure

Single arm lateral raise
11 x 12
11 x 12
11 x 10
11 x 8
11 x 10

Shrugs
66 x 10 fw
66 x 10 bw
66 x 10 fw
66 x 10 bw
77 x 10 fw
77 x 10 bw
82.5 x 10 fw
82.5 x 10 bw
88 x 10 fw
88 x 10 bw

DB upright row
16.5 x 10
16.5 x 6

workouts are going hella good this last while really hitting each training hard and giving it everything and my shoulders are ripped apart this evening so i think im doing ok so thats the main thing!

 

[Dylan16]

Things have been changed, Middle of bulk and i was asked yesterday could i go to a formal do with a girl in my class at school and it is 1 month away exactly to the day and wanna cut up for a month and just lose some fat for that day and then start bulk right after again just in time for school and a whole year of bulking, anyways it was a suprise and it really messed up my plan, i had just done shopping too with loads of things i wont be able to eat now but no worries its going all good so far

Sunday 10th July

Breakfast:2 weetabix with semi skimmed milk

lunch:tin of tuna with small amount of bbq and mayo sauce

Post workoutrotein shake with 300ml milk

Dinner:Roast chicken without skin, wholegrain rice, orange juice

Thats all so far today foodwise i will probably have another non/low carb meal and then a protein shake and coffee and thats it combined with the 2 walks i will complete before i sleep, then i have work tomorrow in the sun and i think i am digging alot and that really sweats the shit out of me and is hard work on general so its good for the diet


Quads + Hamstrings

Squats
66 x 15
88 x 12
110 x 10
132 x 5 + 1(form was **** for this rep)
88 x 8
77 x 15

Leg curls
35 x 25
45 x 15
45 x 15
55 x 12
55 x 8
45 x 12
35 x 12

Hamstring curls
25 x 15
25 x 15
35 x 12
45 x 12
55 x 10
45 x 12
35 x 15


Light leg workout not many exercises but i hit my squat PR and i am very happy with it.

 

[Dylan16]

done a walk and some other exercise, going to have a tin of tuna now and then a protein shake before bed and thats us.

Some pics from messing around yesterday my friend took

 

[Dylan16]

50 minutes walk this morning 500cals burned

Breakfast:3 weetabix and milk
Lunch:tin of tuna a bbq sauce
dinner:3 chicken fillets wholegrain rice
protein shake
apple juice
tin of tuna


Chest + Triceps

doing this in KG,s tonight cause im rushed on time.

Flat BB bench
25 x 20
30 x 15
35 x 12
40 x 9
30 x 8

Fly,s
7.5 x 15
8.5 x 15
10 x 12
11 x 10
12.5 x 7

Incline DB press
10 x 15
12.5 x 12
13.5 x 12
15 x 10
16 x 6

lying overhead extension
10 x 15
10 x 12
10 x 10
10 x 10

Cable pushdown
25lbs x 20
35lbs x 15
35lbs x 12
45lbs x 8
35lbs x 10
35lbs x 15

Skullcrusher
10 x 20
12.5 x 15
13.5 x 15
15 x 10
16 x 6

Dips
BW x 15
BW+10kg x 9
BW+10kg x 8

 

[Dylan16]

The cutting logs - July 16th

Since i was on holidays at my cousins last week and i didnt loose 1 pound because i pretty much broke even because i did exercise ALOT, but i also ate 2 subways in 2 days so at least i didnt gain, anyways, that means i have to speed this mosucker the hell up.Today was a good day.


Food
Breakfast:2 weetabix 100ml milk, Tea
snack:Muller light yogurt 100cal,protein shake w/200ml semi skimmed
Dinner:2 small chicken fillets 400cal worth of wholegrain rice 1 white tortilla
snack:tin of tuna, BBQ sauce, muller yogurt, protein shake w/200ml milk(semi skimmed)

Exercise
2:35pm - 25min walk @ 4.8mph 250cal
6:30pm - 25min walk @ 4.8mph 250cal
9:30pm - 20min walk/HIIT 260cal

Tomorrow is Leg day and i love training legs, im going to train them until i feel weak and maybe until i fall possibly il see what happens

 

[Dylan16]

The cutting logs - July 17th

Today was good as i weighed myself empty somach after my walk this morning and i was 11stone 7lbs and then later on after snack 1 settled i weighed again and i was 11st9lbs, and yesterday i was 11st 11lbs at some stage so it was a confidense boost to do a good workout etc but i weighed now with dinner in me and snacks and i am 11st 10lbs so i have came down a pound and just spurs me on to keep doing well i feel im doing good and im having a good time walking 3 times a day to some good music!

Food
Breakfast:2 weetabix w/100ml semi skimmer, tea
snack:2 slice wholemeal toast w/1 light laughing cow triangle and peanut butter on 1 slice
Dinner:2 chicken fillets, wholegrain rice, 1 tortilla wrap, bbq sauce
snack 2:tea,protein shake w/250ml semi skimmed milk
snack 3:Muller light yogurt, tea

Exercise
25min walk @ 4.8 before breakfast as soon as i got up
25min walk @ 4.8 after dinner
expected to do another but i trained quads and legs are wobbly

Quads

Squats
66 x 20
77 x 18
88 x 15
100 x 8
77 x 12
66 x 2(I fell over after going too fast on the way down and leaned back too much, luckily i was on a dropset with very managable weight)

Leg curls
35 x 21
35 x 21
45 x 18
45 x 15
55 x 12
55 x 10(Legs burning up)

BB walking lunges
22 x 10 each leg
33 x 10 each leg
tried for another set but my legs were ripped to pieces, not a bad thing but i would have liked to have tried more

2 x 25min walks @ 4.8mph

Chest, Triceps and calves tomorrow! Back, biceps and hams tuesday.

 

[Dylan16]

The cutting logs - July 18th

Food
Breakfast:2 weetabix w/100ml semi skimmed, tea
snack:1.5 slice wholemeal toast w/peanut butter on 1 slice
Dinner:2 chicken fillets, wholegrain rice, 1 tortilla wrap, bbq sauce
snack:muller light yogurt
snack:tuna wrap,bbq sauce,muller light yogurt,tea,coffee

Exercise
25 min walk @4.8mph

Got sidetracked with other jobs and stuff and didnt get working out or walking another two times, we also had visitors so i guess tomorrows another day!

 

[Dylan16]

The cutting logs - July 19th

Food
Breakfast:2 slice wholemeal toast w/peanut butter on one slice
Snack:2 weetabix w/semi skimmed milk, tea
Dinner:weightwatchers pepperoni pizza
Dinner 2 lol:2 chicken fillets,asparagus, spicy mexican rice,tortilla
snack:muller light yogurt,2 weightwatchers biscuits and tea

Exercise
None.

I had somewhat of a brainwave last night on how to fix my sleeping pattern, i have got into the habbit of going to bed at 4.30am or there abouts, and means i get up around 2pm in the day so i get full rest and recovery for muscles, but when i try go to bed at 2 i cant sleep so i said if i stay up all night and all through the next day i can go to sleep whenever i want cause i will be very tired, didnt think it would be at 12.30pm that day lol, so i slept through alot of the day, but i meant to set it at 10 o clock that night so i would be going to bed at 10 and gettin up at six but it didnt work out, it meant when i got up i didnt do exercise, not because i didnt have time, i wont use that excuse its pathetic, i just didnt do it straight up, i didnt push myself hard enough today, i had to do a lot of jobs when i finally did get up as my father has been in England for around 2 months and i want the place looking well for when he comes home, but even after all the food and the lack of exercise, my scales weighed me in lighter today, yesterday i was 11stone 8lbs at my lightest point, today it was 11st 7lbs so i am coming down and another good thing is i am going to my cousins tomorrow and they are not going to be there so i wont have a computer to occupy my time so im going to exercise hard, also they have a gym which is better equipt than my own so i hope to be weighing in around 11stone 5lbs at my lightest on saturday morning, Good day to you all!

 

[PLB]

Hey Dylan,

Still looks like you're doing well... love the trampoline pic! I haven't been on one in so long, I miss it! haha

Good luck with the house cleaning!

 

[Dylan16]

Hey Dylan,

Still looks like you're doing well... love the trampoline pic! I haven't been on one in so long, I miss it! haha

Good luck with the house cleaning!

Thanks for checking in again dude, nice to see your still around advising people!

Thanks man it went well, cool to see him home and around the house again


The cutting logs - July 26th

Food
Breakfast:1 weetabix w/milk
snack:1 weetabix w/milk
dinner:2 chicken fillets,2 potatoes,mixed veggies,2 wholemeal wraps,bbq sauce
snack:4 slices brown bread,coffee x 3,muller light yogurt

I plan on one more cup of coffee or tea before bed


Exercise
25min walk @ 4.8mph

Didnt do weights today because i felt pretty weak whilst dieting today and didnt feel i had the strenght to even do my second walk and this was after i had my yogurt and bread, but im feeling lighter today and for the next 3 days im going to be hitting exericse up hardcore because last week i made the same mistake when i went to my cousins, my weight went back up to 11st 10lbs and i dont even remember eating that much, i also done more cycles and a day of work along with it but there ya go, im back down to 11st 8lbs today after my yogurt and bread and i was 11st 10lbs yesterday when i weighed, so im feeling pretty good i have finished eating for tonight and it is only 22:00 on the dot and i plan on staying up until around 4 o clock and then getting up late tomorrow and my belly's swelling will have gone down and i always feel good when its not all swole up and motivates me to exercise more, so i am assuming tomorrow and the next 3 days will be very productive as the formal event i am going to is coming up soon and if im 11st 8lbs and i want to go down a couple by then i have no time for messing, people will probably think its silly rushing it like this, and i know it is, but i just want to look a bit more slender for that one day, as soon, and i literally mean as soon as the event is over im kicking it down a gear and im going to keep loosing weight for all of august and september slowly enough until i get down to a BF% of around 8% or a single number at least, so im happy with todays progress and whats in store for the future, good day everyone!

 

[PLB]

Have you taken a look around some of the other forums? Particularly the Bodybuilding and Training forum... You might be able to find some good info, now that you're onto more specific training.

Forums: Bodybuilding, Training & Weight-Loss Forums -

Not trying to get rid of you, it's just that you might not find a lot of info about your current training goals in the weight loss forum

I'm not sure if you call both guys and girls 'dude' and 'man,' and it's not really that important, but I'll just clarify that I'm female! Haha, maybe I should change my pic so that it's not a hockey team logo!

 

[Dylan16]

Have you taken a look around some of the other forums? Particularly the Bodybuilding and Training forum... You might be able to find some good info, now that you're onto more specific training.

Forums: Bodybuilding, Training & Weight-Loss Forums -

Not trying to get rid of you, it's just that you might not find a lot of info about your current training goals in the weight loss forum

I'm not sure if you call both guys and girls 'dude' and 'man,' and it's not really that important, but I'll just clarify that I'm female! Haha, maybe I should change my pic so that it's not a hockey team logo!

I currently use bodybuilding.com and bodybuilding.fitness.com but i like to stick around here while im on my diet to loose some weight, i just enjoy posting on here,

I do call both genders "dude" but not "man", I apologise, i simply just made a wrong assumption that you were male for some reason, anyways thanks again for the advice, my current regime is going well for me i have seen significant changes and progressions, as soon as i get to single number BF% i will be slowly bulking again for a year maybe, because i seen great increases in strenght when i collaborated a good training regime and bulk diet and was very happy with some of my squats and bench numbers, i hit my goals up pretty well so i think bulking is a good route to go after i get to my desired BF%.

 

[Dylan16]

The cutting logs - July 27th

Food
Breakfast:2 weetabix w/semi skimmed milk
lunch:toasted ham,cheese and tomato wholemeal sandwich
Dinner:Seeded roll w/hot and spicy cold chicken
snack:Tin of tuna
snack:tin of tuna, 1 wrap, coffee and 7up free


Exercise

Shoulders + traps

Military press
33 x 15
38.5 x 15
44 x 14
50 x 8
56 x 6

Arnie press
16.5 x 15
16.5 x 15
22 x 15
22 x 12
27.5 x 15
27.5 x 9

Front + side laterals
11 x 10 + 10
11 x 10 + 10
11 x 10 + 10
11 x 10 + 10

Shrugs
66 x 10 fw + bw
88 x 12 fw + bw
88 x 12 fw + bw
88 x 12 fw + bw
88 x 12 fw + bw


Good sweating and feel light so thats decent.

 

[fortyfour]

Gosh i thought pbl was a lad too. Sorry girl.

Hey dylan. How's it going. Just checking up on you now that i'm back. I ll get around to reading through your diary one of tehse days in the coming months.

I just want to pop in and say hi.

Still pumping iron i see. I do'nt get this. I'm interested in your food and stuff like that because that's my interest. I wonder how the cooking is going. STill eating lots of vegies i hope - but not in the last report i see. Nevermind, i am sure you are eating them lots still. I love my vegies soooo much.

Have a good day kid.

 

[fortyfour]

I just saw those snaps up above. Very nice. Thanks for sharing with us.

 

[Dylan16]

Gosh i thought pbl was a lad too. Sorry girl.

Hey dylan. How's it going. Just checking up on you now that i'm back. I ll get around to reading through your diary one of tehse days in the coming months.

I just want to pop in and say hi.

Still pumping iron i see. I do'nt get this. I'm interested in your food and stuff like that because that's my interest. I wonder how the cooking is going. STill eating lots of vegies i hope - but not in the last report i see. Nevermind, i am sure you are eating them lots still. I love my vegies soooo much.

Have a good day kid.

I just saw those snaps up above. Very nice. Thanks for sharing with us.

Thanks fortyfour, nice to see another familiar face still around the forum, Yep never going to stop lifting weights, it is the best, my cooking is going very good, i never really realized but that is yet another asset to loosing weight among the hundreds of others, i can cook anything now, because i had no other choise really, my mother wasnt going to cook for herself and my father and then sepreate for me, so i cook all my meals now, its cool though, cause i love cooking, Yep i do eat my veggies regular, in the first few cutting log reports i dont think i was but i had veggies a couple times and had some today as youll see in the log below, and your welcome for the pics, thought id post them just to have something to colour up the log, Thanks for dropping in again!

Have a nice day also!



The cutting Logs - July 29th

Food
Breakfast:2 weetabix w/semi skimmed milk
Dinner:3 potatos, Onions, carrots, tomatoes, gammon and some gravy
Snack:2 slice low Gi multiseed bread, cup of tea
Snack:2 free range eggs, 2 slice Low Gi multiseed,coffee
Snack:2weetabix w/semi skimmed milk, tea (havent had this yet but plan to have it while watching a film)


Exercise
None today because i was shopping for a suit, and then travelling for 3 hours, wasnt home unil 8:00pm and was just tired from being on the go all day, no harm.


Weighed today when i got home because the last 2 times i have been away to my cousins i have gained the 2 pounds back on but this week i went there weighed 11st 8lbs and came back this evening with food in me and i weighed 11st 6lbs so im pleased with that and i got a nice suit which looks really cool, in my opinion and the weight loss is steady, bit too fast at the moment but its only until august 9th when the event is over and then i will take it down a notch and go slowly at it until around the end of september, then i think i will start another bulk as the results i seen in that one short month of bulking in terms of personal goals were amaxing, i was hitting my squat goal about a week after i wrote it down, deadlifted 120kgs so that was good also, one when i wasnt bulking and i was at my cousins i wanted to see what my one rep maximum on bench was so i tried 50 kilos, i got it down to my chest and couldnt get it back up, had a good spotter as you always should anyways so it wasnt any harm i was safe, but recently when i was on my bulk my and my friend went for the 50kg again and i went for 4 reps and this was the day after i trained chest so it was already weaker and a bit sore, so i was really impressed with the development since the last attempt and enjoyed being able to lift heavier weights and see things come together, it really makes it all worth while when you see improvements, anyways, good day to you all.

 

[Dylan16]

Im back

Internet has been gone since today, that was a tough 2 weeks or so, i was literally pacing up and down the kitchen this morning waiting for the courier, but all is good now.


I had the event i was loosing weight for yesterday, i said id weigh myself before i went, i was 11 stone 3 lbs and that was the exact, i mean THE EXACT weight i hoped for before i started loosing, Winning!

some pics:

 

[Dylan16]

Thursday 11th August

I took a day off today seeing as how i reached my goal for the grad so lots of food and no exercise was in order, the no exercise bit wasnt supposed to happen but i fell asleep and dammit it was too late to do anything.

Food
2 weetabix w/milk
pork casarole
slice of rhubarb tart w/tea
more casarole
brown bread w/coffee

Exercise
None.

Good day today, relaxing, but i am jumping back into weight loss tomorrow but seeing as i dont have a deadline to when it has to be lost now, i am going to kick it down a notch, just 2 sessions of cardio a day, 1 in the morning as soon as i get up 25mins @ 4.8mph with a 1.5% incline for 25 minutes, and the same again in the evening, i always go for a 2 mile walk during the day with my father also but i dont count it as cardio and he is older than i am obviously and doesnt walk as fast so i tend to stroll along with him and keep him company but no sweat would be shed so i wont count it as cardio, and then weights every day.

 

[PLB]

Hey Dylan,

Congrats on meeting your goals for grad! You've put in a lot of hard work, so you deserved to take a break and relax!