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  1. #1
    Experienced Member bryntevans01's Avatar
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    90 day personal challenge 25/11/2013

    This is going to be my diary for the next 90 days. By putting it up public, I'm hoping it will give me enough motivation to carry it through. I've been training solidly for 2 years and already had massive gains physically and mentally. Before I started lifting weights I had some experience in sports and a up and down love affair with food and it was reflective in the scales. Just before i started to lose weight I was approximately 273lbs / 124kg / 19.5stone with god only knows what fat percentage and I struggled to lift a 40kg barbell! 2 years on and I'm now 94kg ish with around 16% bf and I can bench 110kg. So I am proud of myself so far. However, now I have a training bug and I really want that sub 10% bf. I have had 4 weeks off from training and eating healthy and tomorrow morning I will be back in the gym. I've got my creatine, multivits and my omega 3's and I will post on here daily. When I weigh in tomorrow morning I shall take pics and upload my stats as the starting point. Supps I will use are my trusted favourites -
    USN GF-1 Protein
    USN Anabol Testo
    USN creatine Monohydrate
    USN Multi-Vitamin
    USN Triple-Omega

    Please comment for support and encouragement or please offer advice where possible

    One Team, One Dream...

  2. #2
    Experienced Member bryntevans01's Avatar
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    DAY 1: Upper Body Power

    Bent Over BB Row: 3x5 40kg/60kg/80kg
    Power Snatch Shrug: 3x8 60kg/80kg/100kg
    DB Bench Press: 3x5 32kg/34kg/36kg
    Decline BB Bench Press: 3x5 80kg/100kg/100kg
    Body weight Dips: 2x10
    DB Shoulder Press: 3x10 14kg/20kg/24kg
    EZ Bar Curl: 3x10 30kg/30kg/30kg
    Lat Pulldown Machine: 3x8 40kg/60kg/75kg
    15 Minutes Cardio (row & bike)

    Breakfast: 2 slices wholemeal toast with Lurpak butter
    Coffee Black
    Pre WO: Creatine
    Post WO: Muscletech Nitrotech Whey Isolate (Had a sample sachet to use; milk chocolate; tasted like shit!)
    Costa Coffee Skimmed Milk Latte
    Lunch: Tuna (56g) Salad with lighter than light mayo
    White Coffee
    Dinner: Half Roast Chicken, Baked Sweet Potato Mash, Broccoli
    MACO: Carbs-30%, Protein-41%, Fats-29%

    95.4kg on the scales this morning, also took all my measurements for body stats.

    Took a lot out of me today. I did feel strong in the lifts though, I don't seem to have lost much strength over the 4 weeks but we'll see as time goes on I guess. Drinking lots of water, it only 15:30 and already I've gone through 2 ltr, need the toilet every 5 minutes which is a pain in the ass. Tomorrow is Lower Body Power day but i'm feeling motivated which is awesome...

  3. #3
    Senior Member rickdennis's Avatar
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    Quote Originally Posted by bryntevans01 View Post
    DAY 1: Upper Body Power

    Bent Over BB Row: 3x5 40kg/60kg/80kg
    Power Snatch Shrug: 3x8 60kg/80kg/100kg
    DB Bench Press: 3x5 32kg/34kg/36kg
    Decline BB Bench Press: 3x5 80kg/100kg/100kg
    Body weight Dips: 2x10
    DB Shoulder Press: 3x10 14kg/20kg/24kg
    EZ Bar Curl: 3x10 30kg/30kg/30kg
    Lat Pulldown Machine: 3x8 40kg/60kg/75kg
    15 Minutes Cardio (row & bike)

    Breakfast: 2 slices wholemeal toast with Lurpak butter
    Coffee Black
    Pre WO: Creatine
    Post WO: Muscletech Nitrotech Whey Isolate (Had a sample sachet to use; milk chocolate; tasted like shit!)
    Costa Coffee Skimmed Milk Latte
    Lunch: Tuna (56g) Salad with lighter than light mayo
    White Coffee
    Dinner: Half Roast Chicken, Baked Sweet Potato Mash, Broccoli
    MACO: Carbs-30%, Protein-41%, Fats-29%

    95.4kg on the scales this morning, also took all my measurements for body stats.

    Took a lot out of me today. I did feel strong in the lifts though, I don't seem to have lost much strength over the 4 weeks but we'll see as time goes on I guess. Drinking lots of water, it only 15:30 and already I've gone through 2 ltr, need the toilet every 5 minutes which is a pain in the ass. Tomorrow is Lower Body Power day but i'm feeling motivated which is awesome...
    If that's an actual methylated pro-hormone make sure you have some type of liver support like liv52... don't want to be pissing red or anything unusual!

    best of luck!

  4. #4
    Experienced Member bryntevans01's Avatar
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    Quote Originally Posted by rickdennis View Post
    If that's an actual methylated pro-hormone make sure you have some type of liver support like liv52... don't want to be pissing red or anything unusual!

    best of luck!
    I have no idea what that is.. but it sounds awesome!! I presuming your talking about the Nitrotech whey? Its just whey isolate with some aminos and some creatine. It was a free sample. I will be using USN GF-1 when it arrives

  5. #5
    Experienced Member bryntevans01's Avatar
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    DAY 2: Lower Body Power

    Back Squat: 3x5 60kg/100kg/120kg
    BB Calf Raises: 3x10 60kg/80kg/90kg
    BB Stiff Leg Deadlift: 60kg/80kg/90kg
    Leg Press: 2x10 60kg/100kg
    Leg Extensions: 2x10 45kg/55kg
    Leg Curls: 2x10 40kg/50kg

    Breakfast: 2 slices wholemeal toast, Lurpak butter and a banana
    Coffee with skimmed milk
    Snack: CNP protein bar
    Pre WO: Creatine
    Post WO: MetRX RTD Shake
    Lunch: Baked sweet potato with tuna and light mayo
    Snack: small skinny latte
    Dinner: chicken breast with roasted courgettes and bacon
    Macros: Protein -49% Carbs -29% fat -22%

    Didn't want to go all out today, I know that squats tend to leave my leg muscles battered for a week if I haven't trained them consistently, hence the weights are quite low. I feel better already knowing that I have a goal and that keeps me focused on the next meal, I have been off work for a couple of days so it's very difficult to eat how I want, I am a chef and I have pretty much all foods at my disposal with is a massive plus for bodybuilder, it's also massive downfall because there's all the stuff everyone wants to really eat, fries, burgers, mayo, bread and the things that makes everyone fat! But hey ho, it's all part of the game isn't it. I was researching about macros and establishing caloric counts this morning...so confusing, i see all these bodybuilders on 2-3000 cals a day when there cutting and wonder how on earth do they come to that number? So I researched BMR and the differences between Harris Benedict equation V's The Milfren Equation as my diet app (myfitnesspal) uses the latter and gives my around 1950 calories a day to lose 0.8kg per week. Harris Benedict gives me 2400 cals per day to lose 0.8kg per week!?!?! So just to clarify, HB equation was first formulated in 1990 to determine groups of peoples metabolic rate and is absolutely spot on for the average healthy guy, but for some reason the Milfren equation is more geared toward people who are overweight and have weight loss issues, this was developed a few later apparently! So anyways I'm going with the Milfren method and will be consuming 2000 cals max and upto 2300 on heavy cardio days.
    Cardio tomorrow then Hypertrophy back and shoulders on Thursday.

  6. #6
    Experienced Member bryntevans01's Avatar
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    DAY 3: Rest/cardio

    1.5miles 10min/mi then 1.5 miles 8min/mi

    Breakfast: 2 eggs, 3 egg whites, 2 slice lean ham, 1 slice wholemeal toast
    Snack: creatine, banana
    Lunch: chicken breast, sprouts, tomato and red onion salad
    Post WO: reflex protein shake
    Snack: pear, creatine
    Dinner: 8oz hanger steak stir fry, spinach, courgettes, chillis, shallots, 2 slices wholemeal bread
    Snack: creatine, USN GF-1 shake
    Macro: pro-50% carb-24% fat-26%

    Legs have been aching a bit today, run did me good though. Lots of creatine but it's a 5 day loading of 3-5 measures. All my USN gear came today as well so il be on that pre workout tomorrow, I'm almost too excited ha. 3days of hypertrophy in front of me now. Can't wait, back and shoulder smashing tomorrow

  7. #7
    Experienced Member bryntevans01's Avatar
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    DAY 4: Back & Shoulders Hypertrophy

    Bent Over BB Row: 6x5 40kg/50kg/60kg/70kg/80kg/80kg
    DB Shoulder Shrug: 2x15 18kg/22kg
    DB Shoulder Press: 3x15 12kg/14kg/14kg
    DB Upright Row: 3x12 8kg/10kg/12kg
    DB Lat Raise: 3x12 8kg/10kg/10kg
    Pull Ups: (15kg assist) 8/6/6
    Lat Pulldowns: 2x15 35kg/45kg
    Seated Cables Row: 3x10 35kg/35kg/35kg
    DriTri: 1500m Row 6:30/5k Bike 11:00/1500m Run 7:20

    Breakfast: 1 slice wholemeal toast, 2 bacon, 1 poached egg, coffee white
    Snack: Banana, Creatine
    Lunch: chicken breast, sprouts, 1 slice wholemeal bread, tomato, Creatine
    Pre WO: USN Hyperdrive (Awesome!)
    Post WO: USN GF-1, Creatine
    Dinner: Turkey Breast, sprouts, half jacket potato
    Macros: Pro-55%, Carb-28%, Fat-17%

    Eaten so much protein today, I cant stop farting!! Need to be more balanced tomorrow really. Calories at 1868 for the day, I feel full and Im not picking at anything so all good. Session was really hard today, the DriTri always kills me, its like a Hiit session but longer. Anyways, happy thanks giving everybody. Legs tomorrow :'-( there still hurting from tuesday!

  8. #8
    Experienced Member bryntevans01's Avatar
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    DAY 5: Legs Hypertrophy

    Elliptical Trainer: 5 Min
    BB Squat: 6x5 40kg/50kg/60kg/70kg/80kg/90kg
    BB Calf Raise: 3x15 90kg/90kg/90kg
    Leg Press: 3x15 80kg/100kg/110kg
    Leg Extensions: 3x15 35kg/45kg/50kg
    Led Curl: 3x12 25kg/35kg/40kg
    Decline Crunch: 3x15
    Swiss Ball Crunch: 3x15

    Breakfast: Poradge Oate, Banana, 1tsbp Maple Syrup, Creatine
    Lunch: Chicken Breast, Gem Lettuce,Cucumber, Olive Oil, Pear, New potato
    Pre WO: USN Hyperdrive, Creatine
    Post WO: USN GF-1 Creatine
    Dinner: Hanger Steak, Mashed Potato, Savoy Cabbage
    Snack: USN GF-1

  9. #9
    Experienced Member bryntevans01's Avatar
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    DAY 7: Rest

    Breakfast: 2 Bacon 1 Wholemeal toast
    Lunch: Bacon and Mayo Sub
    Dinner: Hanger Steak, mushrooms, Olive Bread, kale

  10. #10
    Experienced Member bryntevans01's Avatar
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    ****in' Shite toward the end of the week. need o bee 100% next week

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