Yardicus

been cutting seriously for a week weeks, diet customized by Adrenaline Rush from FI below. starrted this winter at 274, now ~247.

heres the basis of my diet:

here is the diet i recomend for fat loss pronto:

..and you want to do this without cardio..the best way i know possible to do this is through a strict carbohydrate rotation...you'd see results faster with cardio, personally i like 45 mins of slow walking on an incline first thing in the morning.

Day 1-3 zero carbs- other than green veggies (450 grams protein, 50 grams fat)
Day 4 300 grams carbohydrate
Day 5 repeat over again

This would be a starting point, this will get that bodyfat down pretty damn quick without cardio...

your diet would be something like this.

day 1-3

meal 1 12 egg whites, 1 yolk, green vegetables if u like, 1tbs flax oil or 5 fish oil caps

meal 2 8 oz chicken breast , green vegetables (broccoli, green beans, asparagus)

meal 3 Protein shake with approximately 60 grams of protein

meal 4 8 oz chicken or 1.5cans tuna or 8 oz lean fish or 8 oz lean beef (eye round, top round, flank, 96% lean ground)

meal 5 Protein Shake 60 grams protein, or 8 oz chicken, 8 oz lean beef, 1.5cans tuna, green vegetables, 1tbs flax oil or 5 caps fish oil

Meal 6 8 oz chicken breast, green vegetables

thats your low carb day,, 450grams protein (appox) 40-50grams fat, EFA's are a must, Flax oil is good but fish oil is even better...
on workout days you could 60 grams whey protein right after you workout as a meal...lean protein sources are interchangeable - you can have chicken,fish,egg whites, in any order,, limit beef to 2 times per day (because of the saturated fat in it)

Day 4 carb up 300grams protein, 300 grams carbs, Only fat from EFA's

meal 1 1 cup oatmeal or 60 grams of high fiber cereal or fruit 60grams carbs worth, 10 egg whites, or lean protein source, 1tbs flax or 5 fish oil caps

meal 2 Protein shake 40 grams protein, 8 oz yam/sweet potato, or 1/2 cup brown rice

meal 3 6 oz chicken breast, oatmeal/yam/brown rice/high fiber cereal

meal 4 1 can tuna/lean protein source, oatmeal/yam/brown rice/high fiber cereal

meal 5 6 oz chicken breast, 60 grams low gi carb (like above)
1tbs flax oil or 5 fish caps

Meal 6 lean protein source,, 6 oz chicken, 1 can tuna etc


This would be a starting point, you'd be on a 3 down, and 1 up for carbs.... you could probably do that for 8 weeks or so, then move it to 4 down 1 up,

the basic premise is to key keep protein very high, fats moderate, and carbs very low, for days 1-3...
Day 4 we are upping the carbs to replenish glycogen stores, rev up T3 production, and bring back mental sanity..

Yardicus

7/18 Arms

DB Hammer Curls: 25x10, 35x8, 50x6, 55x4

Rev BB Curl: 50x10, 50x15, 60x10, 50x12
SUPERSETTED WITH:
Overhead DB Ext: 60x15, 75x12, 75x10

Dips: BW x 5 ouch

Tricep Pushdowns: 150x12, STACK(200)x7, 180x12

Cable Curls: 90x15, 110x10, 80x15

NOTES:
-db hammer was a decent warmup, not super strong today...had only had a bowl of grits with protein powder/water before going
-rev BB felt really good today, good pump, easy
-db overheads HURT elbows today after the first few reps, takin a break from these soon, back to JMs and CG bench prolly
-dips put too much on my SORE chest, no go
-pushdowns were decent today, not super strong, butI'll take it
-cable curls was a decent finisher
-weight up a lb or 2 bc of cheat meal last night then work out after waking up...not worried about it...tons of fluids yetserday too

Overall Grade: C+

Workout Time: 18 sets in 45 min

Weight: ~249







7/19 AM Cardio

0.5 mile walk

NOTES:
-morning, empty-stomach cardio, hence the low intensity
-trying new nutriton plan/cardio idea courtesy of Adrenaline Rush on FI
-took the dog for a walk...sunny, warm day
-gym workout coming in a few hours

Yardicus

7/19 workout 2: Back and Traps

Smith Bent Over Rows: 95x15, 155x12, 205x8

1-arm DB Row: 65x10, 80x8, 65x10
SUPERSETTED WITH:
DB Shrugs: 70x12, 90x8, 65x8

Seated CG Cable Row: 120x10, 130x10, 150x7

Smith Behind Back Shrugs: 105x12, 155x10

CG Seated Pulldowns: 100x8, 90x8, 80x8

NOTES:
-for first time could feel the cut taking a toll on energy...hadnt eaten much yet, 2nd workout of the day, and just been workin alot, plus fast sets...each set started strong and quickly fell off, hence the lower weights here and there
-smith rows felt great, i like these better than freeweight BO Rows, less stress on my lower backl
-1-arm rows hadnt done in foreevr...sore biceps hindered these
-shrugs were ok, again hadnt done in awhile
-rows were ok..form good, good muscle feel
-BB shrugs first time doing these...dont quite have form yet...ass gets in the way, awkward balancing
-seated pulldowns felt alot in my delts hence quit

Overall Grade: C

Workout Time: 17 sets in 30 min






last 3 days:

5.5 miles cardio

gym:
59 sets
612 reps
58,350lb

Yardicus

7/20 Cardio. Workout #3

1.5 Miles:
walk x 0.25 mile(warmup)
jog x 1.0 mile
walk x 0.25 mile(cooldown)

NOTES:
-did 3 workouts today(today = time after waking up to before bed)
-total of 2 miles cardio and a gym workout
-3 day total: 8 workouts, 7 miles




7/20 Cardio

1 mile walk

NOTES:
-walked the dog
-was gonna go longer but a thunderstorm rolled in...thats what it did most of the day keeping me from my AM session




7/21 Legs

Smith Squats: 105x10, 175x6

Medium Zercher Lockouts: 275x3, 365x2

Standing Calf Raise: 335x15, 425x10, 469x8

Seated Hamstring Curl: 70x12, 90x10, 100x10

Leg Extensions: 75x10, 95x10, 125x10

NOTES:
-low carb day today on my diet, lower energy today
-smith squats felt blah...legs arent fresh from recent cardio/lower energy
-zerhcer lockouts stopped bc hurt my arms...lower biceps were sore from workouts and the weight was hurting...could've gone well into the 400'...did these from the bottom of my groin a la conans wheel
-seated ham curls were blah
-leg ext first set felt weak, last 2 were nice pumps
-overall crappy workout, gotta get used to no carb days again

Overall Grade: D

Current Weight: 247

Yardicus

7/19

12:30pm-wake up
1pm->0.5 mile walk, low-intensity empty stomach cardio
2pm-> 3eggs,1 cup watermelon, water, 1g flax oil, 3 fish oil pills
total water so far: ~40oz
4pm->workout. gatorade. total water: 60oz
5pm->protein shake with flavoring. total water: 70oz
6pm->2 grilled pork chops, 1/2 cup broccoli, 1/2 cup asparagus, 1Tsp atkins BBQ sauce(3 carbs), 20oz water total water: 100oz
8pm->20oz green tea
9:30pm->1 pork chop with atkins BBQ, 1/2 cup mixed broccoli/asparagus, 1 glass wine, 16 oz water - total: 116oz
12am->water total: 120oz
1:15am->protein shake, 8oz water...total water 128oz = 1 gallon
2:15am->cardio 1.5 mile jog
2:55am->6 tsp. Peanut butter, 20oz water, 4oz green tea
3:15am->4 Tsp PB, 1 joint boost, 1 17-alpha oxo-nolone(basically 6oxo)

total water = 148oz






7/20

3pm->green tea
4:30pm->protein pancakes, sugar-free maple syrup, 20 oz water
7pm->10oz gatorade, 1 turkey sandwhich on wheat with small amt. mayo
total water: ~35oz
8pm->cardio
9pm->6 eggs, 1 piece cheese, turkey, diet 7up
11:15pm->3 piece wheat toast with peanut butter, coke zero
total water: ~50oz
1:45am->protein shake w/ 20oz water, 4 Tsp PB
total water: 70oz
2:15am->1 17-alpha oxo-nolone
total water: 80oz





7/21

2:30pm->diet 7up, 1 XL chicken breast, 1 cup broccoli
1 17nor alpha oxo ~10oz water
5:30pm->3 Tsp PB
total water: ~25oz
6:30pm->workout
8pm->protein shake
9:15pm->1 XL chicken breast with low carb BBQ sauce, diet 7up
total water: ~55 oz
12:15->water, 2 beef patties with my bbq, 1 can tuna with some light mayo
total water: ~80oz
2:45am->3 Tsp PB, 1 17 nor alpha oxo, water
total water: ~90oz

Yardicus

7/22

8:30am->1 Tsp PB, water
10:30am->1 beef patty with my bbq, water
4:30pm->1 xl chix breast with bbq, 1 Tsp PB, 1 17 alpha oxo nolone, 1g flax oil, diet 7up
total water: 50oz
8pm->18oz steak, grilled vegetables, diet pepsi
12am->6tsp. PB, water
1am->1 glass of LOW CARB WINE!!!!(1.6g per glass)
total water: ~90oz

Roxie

This sounds like a CKD (Cyclo Ketogenic Diet)Diet...Yes..No???

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EME

Nice job on the progress!
Can't wait to see the end result.

Keep up the good work!

- EME

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Pj-Macx

Great Job Proppy... when are you going to post some pics...

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Yardicus

ask Adrenaline Rush, I just follow what he tells this time around

DarkFalcon

Nice too see you back bro. Great detailed log for others to follow. Gave you a 5 star rating! :bigthumbu

Yardicus

:weirdo:

Yardicus

7/23 Chest/Tri

Bench: 45x25, 95x8, 145x4, 185x2

Hammer Strength Incline: 70(per side)x8, 80x6, 80x6

iso-wide:100(per side)x8, 115x6

pushdowns: STACK(160)x12, stackx12, stackx10

NOTES:
-went to a new gym bc mine was closed(after 5pm). tried it out bc it was a 24hr gym, however it SUCKED. completely quiet(no radio) and POS stuff.. ugh
-bench was weaker today, but ok
-hammer inclines first time doing these, not bad!
-their iso-wide was dif than mine....wasnt centered right or something, felt awkward
-pushdowns the stack was 150 along with an extra 10lb piece for the top of the stack...easy stuff
-workout felt like crap, but walking out looked real pumped and felt a good pump the whole way home, so not bad afterall
-this was all done on 1 prortein bar and thast it(woke up after 4pm lol)

Overall Grade: C

workout time: 12 sets in 25 min

johnsbod

:nut1:

j/k bro, nice log.

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AaronM

Great log!!! Keep up the great work! :bigthumbu

Yardicus

7/24 3am cardio

2 miles walk/jog

NOTES:
-wore long pants to get abetter sweat
-fast walked most of it, but theres a section where it has a long gradual incline and then goes into a very long, steep uphill...so i jogged that section, which is a bit under a 1/2 mile long...the jog was very easy suprisignly, cardio felt good tonight!
-CARB UP TODAY!!!!!!!!!!!!!!!!!

7/23
5:30am(woke up during sleep) - 2 Tsp PB..back to bed
woke back up around 4pm
5pm->1 17-alpha, 1g flax oil, water....total water: 20oz
7pm->protein bar, water. total water: 40oz
9:15pm->turkey with light gravy, water
nutritionf acts from the meal: 390cal, 9g fat(3 sat), 12g carb, 63g protein
total water: 60oz
1am->6 crackers with PB(carb up today 7/24!!! w00t), green tea
total water: 70oz\
3am-cardio

total water: ~85oz

Yardicus

7/24 Back/Biceps

Smith bent over rows: 85x15, 145x12, 215x8, 255x5

CG Cable Row: 120x12, 150x10, 170x6, 180x5, 130x10

straight arm lat pushdowns: 90x10, 120x8, 120x8, 100x10

wide grip lat pulldowns: 80x8, 90x8

deadlifts: 245x2, 335x2

DB hammer curl: 45x6, 50x6, 35x14

rev BB curl: 55x8, 65x8, 80x6, 95x6(PR), 105x2(PR!)

Incline seated DB curl: 25x6, 25x6, 25x5

Cable Curls: 80x10, 90x6 FRIED

Cable Shrugs: STACK(200)x12, stack x 15, stack x 21(pr)

NOTES:
-its 101 degrees outside heat index of about 110-115
-smith rows again were decent
-cg cable row had alot of muscle feel today even tho they were weaker
-pushdowns felt in my delts today hence the lower weight, but was going very fast on all exercises(eg no rest times) so i was pouring sweat already by now
-pulldowns were widegrip which i NEVER do bc of shoulder issues...stayed light and concentrated on feeling the pump/muscle to avoid this
-deads blah
-hammer curls were heavy
-rev BB felt light today..loved these today, huge PR, easy stuff!
-incline curls are friggin HARD! hadnt done these in forever! wow...biceps got toasted here
-cable curls finished it, biceps were DONE!!!
-cable shrugs was something new to try...close grip, pause at the top shrugs with the cable i used for curls..i liked em!!!!!
-only 1 other person in the entire gym lol
-overall great workout...lots of stuff, worked hard, poured sweat, proud of today!

Overall Grade: B+

Workout Time: 33 sets in 56 minutes!!!

Current Weight: 246

Trick D