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Thread: 10% Workout Goal

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    Default 10% Workout Goal

    Inspired to make thread after viewing this one:
    ----

    Hello everyone!
    Back again with another workout/diet/etc.
    After I stopped insanity I tried to ramp it up with a P90x Combo but really just got bored of P90x part of the week (Insanity was fun, P90x drags and is easy in comparison)

    I gained some weight back due to no exercise for 2 months (Aprox.)
    I weigh 174 at the moment (Used to weigh 180-185, in feb of 2012) I weighed 165 at the end of insanity in april (So I gained back about 10 pounds out of the 15-20 I lost)

    I really am not too disheartened about this as I did lose a significant amount of muscle mass the last time I did insanity, so I was able to gain most of it back.

    Goals
    • Lose FAT not MUSCLE
    • Get down to 10% body fat
    • Be more energetic
    • Build LEAN muscle

    ------

    The last month I did month one of insanity again (Just to reintroduce my body to it, did not diet) I actually gained 4 pounds -.-... haha.

    ------

    What I plan on doing!
    Hydroxycut HardCore Elite - 2 Pills Daily (5 AM)
    Insanity - Month two (5:20 AM)
    Whey Protein - 1 scoop - 140 Calories (6:10 AM)
    Green Tea with matcha (6:30 AM)
    English Muffin/I can't believe its not butter - 145 calories (6:30 AM)
    Snacks - 230 Calories (9-12 AM)
    400-500 Calorie Lunch (12-2 PM)
    Steamed Vegetables 75 Calories (5-6 PM)
    200-400 Calorie Dinner (7-9 PM)
    Dumbbell Workout (9-10 PM)
    Casein Protein - DID NOT BUY YET/may not. (10:30 PM)

    UPDATED LIST OF SUPPLEMENTS! 6/22/2012
    Take 3 Hydroxycut Pro Series
    Take 2 Kre-Alkalyn Buffered Creatine
    Workout
    Protein Shake
    Go to school etc. etc.
    Another 3 Hydroxycut Pro series (These you can take up to 6 a day, not like the elite which I thought I had till I went to the store today -.-)
    Do another Strength training workout
    Sleep: Repeat: Till success

    Why?
    I take Hydroxycut because I heard it works really well in boosting energy and helping cut down.
    Insanity because I love it.
    Whey Protein to help keep the muscle I have, and prevent muscle break down (Which happens BEFORE fat breakdown unless prevented)
    Green Tea with Matcha - I like green tea + Matcha is a herbal metabolic booster.
    I like food
    Dumbbell workout as mentioned before to help maintain the muscle I have/not lose it.
    If I do get the Casein Protein it is for the before mentioned Muscle Loss Prevention (Casein is a slow protein meaning it will help me while I am sleeping where there is little muscle use)

    Thanks for reading, I will keep this updated with how I feel on things/weigh ins etc.

    Day 3 (Monday was Day 1)
    Pretty good, kind of excited to see how much I weigh on sunday! Pills are giving me energy no jitters, uhhh all is good ate 935 cals so far today, going for 1500.
    Day 4
    Today was a lot of fun, I did the workout at 5 today (So much energy, was bouncing then did 40/20/10/5 pushups (Tiring!) then used my 20 pound weights for everything else. All in all was a lot of fun.

    I am attempting an IF today/tomorrow (Last time I ate was at 2:30 today, so tomorrow 2:30pm will be 24 hours!)
    Day 5!
    Interesting so I hit up the local workout supplement store and talked to a REP about weight loss medications he told me the drug I am using right now really isn't the best on the market they just have great advertising and it will probably work a little but not to the extent I probably want to see. He told me to buy OxyElite (He told me to buy something else first but told me it doesn't have an app suppressant in it *Was cheaper* then he just said get OxyElite then)

    Anyway I said I will after I finish my Hydroxycut HardCore Pro series bottle.

    I feel great, at 850 calories so far today I even went to taco bell! (Nacho burrito) so good only like 450 calories.
    Oh..I also ate half a soft shell taco.. I need to record that :P (Sorry mental note) Okay so like 1000 calories today then so far!

    Dinner is all I have left hoping to keep myself under 1500 today/tomorrow so my weigh in will be under 170! (The goal is 10% body fat which is around 155 for me)

    oh also anyone know if regular calipers work for bodyfat percentage finding?
    Day 6!
    Woo, I am pumped! Great GREAT workout this morning, I took 3 Hydroxycut Pills (I decided to take the full dosage of 6 per day, just to get it done and move onto OxyElite Pro)
    I weighed in today 171 (4 pounds lost in a week)

    I except to gain weight, but still get cut so I am rather excited
    Day 8
    Oh the pain, I went to the gym and worked my legs like crazy.. I didn't feel it yesterday (The day after I went to the gym) but today I feel it like crazy!
    Today I am going to the gym to do upperbody, I just did insanity earlier (Month two is a pain, totally forgot how bad it is!) Oh and I feel 100% fine on the OxyElite pro and the Kre-Alykine (Not really sure if they are working, because I don't feel anything)
    Last edited by [XoL]; 06-27-2012 at 07:42 PM.




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    Wow dude, loving this, keep me posted and i want to know how Hydroxycut works and if it gives any side effects such as bad acne!

    Well done!

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    Quote Originally Posted by -Benny View Post
    Wow dude, loving this, keep me posted and i want to know how Hydroxycut works and if it gives any side effects such as bad acne!

    Well done!
    Ah I can't really say much about if it will give someone Acne (I can't really get acne anymore, or bad acne anymore.) I will keep you updated on other side effects/if any though!




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    If you really want cut down and get lean, at your 5am wake up, do a 30 min moderate cardio session, just with your tabs n a glass of water, avoid salts and dressings with meals! Good thing your counting calories as it makes a significant increase / decrease, in your case. Casein Protein, should do the trick as you stated its time 'formulated' not sure how that works exactly but it allows a slow release, if its gonna break the bank normal whey shake wouldn't do you any harm, as the body's metabolism does slow down heaps, n relies mainly on fats. All the best with your loss/gains in the future .
    Last edited by Ezio Auditore da Firenze; 06-19-2012 at 06:55 PM.
    Last known as Jonno.

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    Quote Originally Posted by Jonno View Post
    If you really want cut down and get lean, at your 5am wake up, do a 30 min moderate cardio session, just with your tabs n a glass of water, avoid salts and dressings with meals! Good thing your counting calories as it makes a significant increase / decrease, in your case. Casein Protein, should do the trick as you stated its time 'formulated' not sure how that works exactly but it allows a slow release, if its gonna break the bank normal whey shake wouldn't do you any harm, as the body's metabolism does slow down heaps, n relies mainly on fats. All the best with your loss/gains in the future .
    Ah I don't like moderate workouts I just never feel like doing them, feel like I am wasting time. I do insanity though which is an extreme cardio workout (40-50 minutes)




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    How you want to build muscle with around 1500 calories?

    You will end being just a smaller version of yourself...yea...with fat and less muscle..

    Also any source of protein will make you "help keep the muscle you have" you don't have to consume only whey/casein for that purpose.... 150 gr of lean boiled fish have the same protein as 1 scoop and will satisfy you more..

    1500 Calories and 2 workouts per day, the only thing you will be lossing if you do that is muscle....hope you read more about the subject and don't go starve yourself to death.

    Also if you really want to go and have such a big calorie deficit try doing a refeed once a week or you will be having a really bad time...
    Last edited by zsand; 06-19-2012 at 08:00 PM.

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    I see posts like this, and not to hate or anything, cus I would be fat too, but my whole family is thin. Even the worst of us. I'm at like 2.5% fat (I'm not like super skinny cus of a little muscle ) I guess weight does also depend on your genes too.
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    Quote Originally Posted by R4nd0m View Post
    Ah I don't like moderate workouts I just never feel like doing them, feel like I am wasting time. I do insanity though which is an extreme cardio workout (40-50 minutes)
    They are the good ones your missing out on! Do you know of measuring exercise intensity?
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    Quote Originally Posted by dude1994 View Post
    I see posts like this, and not to hate or anything, cus I would be fat too, but my whole family is thin. Even the worst of us. I'm at like 2.5% fat (I'm not like super skinny cus of a little muscle ) I guess weight does also depend on your genes too.
    If you were "like" 2.5 fat% you would be dead rofl.

    Lowest when people compete is around 3.5%+ bf

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    Quote Originally Posted by zsand View Post
    How you want to build muscle with around 1500 calories?

    You will end being just a smaller version of yourself...yea...with fat and less muscle..

    Also any source of protein will make you "help keep the muscle you have" you don't have to consume only whey/casein for that purpose.... 150 gr of lean boiled fish have the same protein as 1 scoop and will satisfy you more..

    1500 Calories and 2 workouts per day, the only thing you will be lossing if you do that is muscle....hope you read more about the subject and don't go starve yourself to death.
    Honestly it's not about bulking up, it's mostly cutting while preserving the muscle I have. I know protein is protein but it's simply far more time conserving/simple to shake a shake and drink then boil/eat/buy fish. (protein after workout is when I'd like my whey as well)

    Oh I thought I mentioned it, yeah I cheat every Sunday (love my cheat day, makes me feel great and gives me the drive for the next week)

    Also 10% is clearly visible abs, so 2.5% would be like anorexic skeleton >.<
    Last edited by [XoL]; 06-19-2012 at 08:05 PM.




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    Quote Originally Posted by R4nd0m View Post
    Honestly it's not about bulking up, it's mostly cutting while preserving the muscle I have. I know protein is protein but it's simply far more time conserving/simple to shake a shake and drink then boil/eat/buy fish. (protein after workout is when I'd like my whey as well)

    Oh I thought I mentioned it, yeah I cheat every Sunday (love my cheat day, makes me feel great and gives me the drive for the next week)

    Also 10% is clearly visible abs, so 2.5% would be like anorexic skeleton >.<
    Good that you are doing a "cheat" day, also the protein part was becuase will make you be "full" for a little more time than a shake

    The first time I went to a contest my only meal on rest days were 10 scoops of whey fish oil and a multivitamin and i felt hungry 24/7 lol.

    But yea even when cutting it's a really low amount of calories, hope your cheat day is at least 3000 calories, or your leptin and testosterone will be mad and you will pay the price in the long term, good luck.

    Also 2.5% bf = dead body, lowest bf a body can have is around 3% otherwise you using the fat that protect the organs = dead body lol.

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    Quote Originally Posted by zsand View Post
    Good that you are doing a "cheat" day, also the protein part was becuase will make you be "full" for a little more time than a shake

    The first time I went to a contest my only meal on rest days were 10 scoops of whey fish oil and a multivitamin and i felt hungry 24/7 lol.

    But yea even when cutting it's a really low amount of calories, hope your cheat day is at least 3000 calories, or your leptin and testosterone will be mad and you will pay the price in the long term, good luck.

    Also 2.5% bf = dead body, lowest bf a body can have is around 3% otherwise you using the fat that protect the organs = dead body lol.
    On cheat days I go crazy :P, I normally ramp around 3000-5000 calories, and normally still continue to lose weight in the upcoming week (I did the cheat day the last time I did insanity and lost 15 pounds but last time the only protein I ate was chicken about 3 times a week... I paid for that :P )

    Damn I can't imagine how stressful competitions are (Nice work!, I am impressed with people who actually have the ability to withstand and compete)




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    You say your calories, but you're not saying types of food. What are your marcos? Gaining/losing starts when you're in the kitchen. If you are serious about becoming healthier, contact a nutritionist or diet consult.

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    Quote Originally Posted by chris91 View Post
    You say your calories, but you're not saying types of food. What are your marcos? Gaining/losing starts when you're in the kitchen. If you are serious about becoming healthier, contact a nutritionist or diet consult.
    It varies about what I have in the kitchen mostly OG beef/Fish with greens, I am not too concerned about the Macros yet, when I near the goal and have plateaued I will start worrying. (I know for a fact I will see progress with just watching calories, done it before and it has worked so until I get to the point where it doesn't work I will not worry )




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    Quote Originally Posted by R4nd0m View Post
    On cheat days I go crazy :P, I normally ramp around 3000-5000 calories, and normally still continue to lose weight in the upcoming week (I did the cheat day the last time I did insanity and lost 15 pounds but last time the only protein I ate was chicken about 3 times a week... I paid for that :P )

    Damn I can't imagine how stressful competitions are (Nice work!, I am impressed with people who actually have the ability to withstand and compete)
    Thanks, and if you hit a plateau before you reach 10% just pm me, there are a lot of natural and smart ways to kill the plateaus like:

    -Carb/fat cycling
    -Calorie cycling
    -Refeeds
    -Intermittent Fasting

    If you want more information in any of those i can provide you with links so you can have some fun reading and tweak your diet/training to achieve your goals.

    Also a main point to mantain the most muscle mass while cutting is mantaining strength, if you notice yourself lossing strength you need to check your diet/training again.

    Good luck.

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    chill zsand, theres plenty of ripped people who have different opinions on fitness.

    CrossFit is a fun one if you don't want to do p90x .

    But they tend to be crazy low carbers. You will have to shunn them.

    But yeah IF (Intermittent Fasting) is a really nice tool if you want to use it . I find i get really good control over my diet if I do IF.

    EDIT: oh I totally misread your post and though u were fighting.
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    Quote Originally Posted by Metagen View Post
    chill zsand, theres plenty of ripped people who have different opinions on fitness.

    CrossFit is a fun one if you don't want to do p90x .

    But they tend to be crazy low carbers. You will have to shunn them.

    But yeah IF (Intermittent Fasting) is a really nice tool if you want to use it . I find i get really good control over my diet if I do IF.

    EDIT: oh I totally misread your post and though u were fighting.
    No no he was helping me!
    IF, I will look into it! thanks




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    Im rooting for you! Make sure you drink a lot of water broseph!

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    Quote Originally Posted by Nebula View Post
    I don't have a gym membership at the moment, and I don't plan on renewing soon (I cancelled, and to renew it would cost me membership + $30 USD for just a month till I have to cancel and pay the canceling feel again) Also being that jacked just isn't me, I mean it would be awesome but I know for a fact there is NO WAY I could maintain that body for an indefinite period of time. (EctoMorphic genes, so if I did gain that body I would be eating a salary)

    Quote Originally Posted by Metagen View Post
    Yes! I do high intensity exercise with short intervals of breaks (Insanity) The weights are also pretty high intensity just lighter (I want to go buy heavier weights! Don't really want to spend $80 though)

    Quote Originally Posted by JoeyGupta View Post
    Im rooting for you! Make sure you drink a lot of water broseph!
    Thank you! I try my best
    2 (20 oz) water bottles
    2 Cups worth of Green Tea
    5 glasses of water throughout the rest of the day haha (I need more, I know >.<)

    Day 3 (Monday was Day 1)
    Pretty good, kind of excited to see how much I weigh on sunday! Pills are giving me energy no jitters, uhhh all is good ate 935 cals so far today, going for 1500.




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    I suggest looking up Super Squats. It's an old school workout that builds insane amount of muscle. If done correctly, you can gain anywhere from .5-1lb of muscle A WORKOUT. It's not for the faint of heart, since the entire theory behind it is to literally break down and defeat your physical barriers every workout.

    Basically it goes like this: Workout monday, wednesday, friday, sat/sunday rest

    Do a 20x1 set of squats using your 10 rep max. Yes, that is correct, 20 reps of your 10 rep max. Between each rep you take 3-6 DEEP LUNG BUSTING breaths, then as you get past 10 reps, take as many breaths as you need, that's how you gain muscle, and go past the 10 reps.

    After that set, lay down on a bench and do a 3x10 set of pull overs. This NEEDS to be a light weight, nothing at all over 25lbs, since this exercise is purely to stretch your rib cage.

    After that stretch, and if you did the squats right, your legs should be jelly, and you might want to puke, this is a good thing and now it's time for the fun part. Do a 3x10 super set of Bent over Rows, Bench Press, and Over Head Press using the same consistant weight, I use 45 pounds for these. Since your body is already past its limit trying to keep the squat bar stable, this should be really hard to do.

    Next workout, add 5-10 pounds to the squat bar. You WILL be able to do it if your mind is strong enough, and that's the key to the workout, trust me

    sauce: http://www.ironworkout.com/20_rep_squat.htm
    http://www.amazon.com/Super-Squats-P.../dp/0926888005

    ps: A good secret is to drink a gallon of milk a workout(~half gallon a day). You need the extra protiens/fats
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    Or you can just work out reverse-pyramid style, and gain 0.5lb of muscle without doing rediculously high reps.

    And not dread going to the gym every day
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    Ah I really want to try the super squat, damn me and my inability to buy Gym membership (would cost me nearly $100 for one and a half months, not worth it personally)

    E: Since all I own are two 20 pound dumbbells, I will just do a reverse pyramid (as mentioned above) but at high reps.
    30-20-10-5 x2

    I will be resting since I dont have lighter weights. (Well.. I do have two 10's but..)
    Last edited by [XoL]; 06-21-2012 at 01:54 AM.




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    Quote Originally Posted by R4nd0m View Post
    Ah I really want to try the super squat, damn me and my inability to buy Gym membership (would cost me nearly $100 for one and a half months, not worth it personally)

    E: Since all I own are two 20 pound dumbbells, I will just do a reverse pyramid (as mentioned above) but at high reps.
    30-20-10-5 x2

    I will be resting since I dont have lighter weights. (Well.. I do have two 10's but..)
    Do you have a back yard/ any open space? You can buy a really nice squat rack and bench for ~$150.
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