Acciaio- Less fat.

Discussion in 'Training Logs' started by Acciaio, Apr 4, 2010.

  1. Acciaio

    Acciaio New Member

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    No homo intro. I just want to get in shape and eat healthy.

    Age: 23
    Height: 5'11''
    Weight: 182 on 12/1/09..........160 - as of 4/1/10.........147 on 6/6/10

    Routine: 10x3 for fat loss by Chad Waterbury

    Diet: Oatmeal, Veggies, Canned chicken/ham + eggs, Nuts, Greek Yogurt, Fruit.

    Supps: Multivitamin, Flax oil/Fish oil, Jack3d pre work out, EC 25/200 per day first week 25/200 x2 per day next 3 weeks. 1 week off.

    Day 1
    Weight Training

    Deadlifts 10 sets of 3 reps
    Chin-ups or Pulldowns 10 sets of 3 reps
    Barbell Front or Hack Squats 10 sets of 3 reps
    Dips or Decline Bench Press 10 sets of 3 reps
    Rest: 45 seconds between sets
    Load: 75% of 1RM (10 repetition maximum)
    Note: Perform all 10 sets of each exercise before moving to the next.
    Fat-Burning Booster
    Exercise: Cycle Sprints
    Method: Low intensity pedaling for 60 seconds followed by 30 seconds sprinting
    Duration: 10 minutes


    Day 2


    Rope Jumping
    Duration: 10 minutes


    Day 3: Off


    Day 4
    Weight Training
    Exercises:
    Back Squats, 10 sets of 3
    Seated or Bent-over Rows, 10 sets of 3
    Romanian Deadlifts, 10 sets of 3
    Standing Military Press 10 sets of 3
    Rest: 45 seconds
    Load: 75% of 1RM


    Fat-Burning Booster
    Exercise: Walk/Sprint
    Method: Walk for 60 seconds, sprint for 30 seconds
    Duration: 10 minutes


    Day 5: Off


    Day 6
    Rope Jumping
    Duration: 11 minutes
    Day 7: Off


    Day 8 repeat day one
    Repeat Cycle
    Perform this program for 4 weeks.


    Progression
    Day 1
    Weight Training — Decrease the rest periods by 5 seconds on Week 2. Increase the load by 1.5 to 2% on Weeks 3 and 4.
    Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.
    Day 2
    Rope Jumping — Increase the duration by 60 seconds.
    Day 4
    Weight Training — Increase the load by 1.5 to 2% on Week 2. Decrease the rest periods by 5 seconds on Weeks 3 and 4.
    Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.
    Day 6
    Rope Jumping — Increase the duration by 60 seconds.



    I start this shit Monday, April 5th 2010. If I don't update this everyday starting Monday then I am a FAIL FAGGOT QUITTER.


    (INSERT BEFORE PICTURE HERE WHEN I GET 100 POSTS OR W/E THE FAGGOT RESTRICTION IS)

    BEFORE PIC #1

    BEFORE PIC #2

    BEFORE PIC #3. Note: I'm not sucking in. My body is just deformed.

     
    Last edited: Jan 21, 2012
  2. Acciaio

    Acciaio New Member

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    Day 1:

    Well my first trip to the gym in 5 years could not have gone any better. Even though it was packed (100 people just in the free weights room) everyone was so fucking polite. No douche bags just cool bros.

    The Workout:

    Deadlifts: 10 sets of 3 reps. 125 lbs
    - I know my form was shitty since it was my first time plus I had to rest my heels on plates or else I would fall backwards. But I'm definitely a fan of deadlifts now.

    Pulldowns: 10 sets of 3 reps. 120 lbs
    - These were kind of boring. Just sat and watched the clock in between sets. The last set was a wee bit difficult.

    Hack Squats: 10 sets of 3 reps. 115 lbs
    - I feel like these were awkward getting the weight up initially, but the reps went fairly well. Once again I had to rest my heels on plates for balance. I'll probably move up the weight next week but I wanted to get a feel for it.

    Dips: 5 sets of 3 reps.
    - I was supposed to do 10 sets but on the sixth and seventh sets I could only do 2 reps and the eighth set just 1 rep. I'm still proud of what I did. Next week I'll be able to do all sets.

    By this time I felt light headed and like I was going to puke. But thanks to the Bronkaid tab my lungs didn't feel like they were bleeding. I rested here for about 20 mins until I thought I wouldn't faint.

    Cycle Sprints: Low intensity for 60 secs + high for 30 secs. Dur 10 min
    - I loved this for some reason. I was getting my second wind and the whole session felt good. I probably could have done 20 minutes. Plus being surrounded by hot chicks is always a plus.


    Diet:
    Breakfast: 1 serving oats, 1 serving Cream of Wheat, 1oz pecans, 3 dried apricots. Multivitamin, EC 25/200, 1000mg flax seed oil.

    Lunch: 1 small slice of pizza, 4 strawberries, 1oz almonds, 1/2 scoop of Jack3k + another 1/2 scoop during workout.

    Post Workout: 1/4 cup pulverized oats + 1 scoop whey + water= yuck. Tasted like wood glue.

    Dinner: TBD but most likely 1/4 cabbage, 1/3 cucumber, 1 stalk celery, bread + mashed avacado.
     
  3. Elfling

    Elfling New Member

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    You need more protein. WTF dude.
     
  4. evolude

    evolude OT Supporter

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    Yeah he does. Good luck dude.
     
  5. Acciaio

    Acciaio New Member

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    Really? Alright I'll sneak in a scoop of whey before bed. You don't think that's too many calories?
     
    Last edited: Apr 6, 2010
  6. Elfling

    Elfling New Member

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    No, I mean more- you need a diet overhaul :o Are you tracking calories and macros? What I see is a lot of fat and carbs and not much protein.

    I know you say your goal is fat loss, but if you haven't been to the gym in years, just learning to get in a bunch of protein and lift heavy will do you the best right now. You're in a unique position to make "newb gains" which is pretty much the only time in your lifting career that you can legitimately put on muscle while dropping fat. And you need muscle :hug:

    Also tbh, I don't see any point in you using EC for anything other than a pre-WO stim, and if you're using Jacked, you don't need EC.
     
  7. Acciaio

    Acciaio New Member

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    Okay thanks for the advice.
     
  8. Acciaio

    Acciaio New Member

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    Day: 2

    Rope Jumping 10 minutes. Did not do because I couldn't jump to save my life. So fucking sore today, so I just stretched a lot. Tomorrow is supposed to an off day so I will just jump rope tomorrow.

    Breakfast: oatmeal+cream of wheat, Supps.

    Lunch: avacado+bread, 1 scoop of whey.

    Midday: Greek yogurt

    Dinner: 55cal beer, can of chicken, 3 eggs, asparagus and mushrooms.

    Night: scoop of whey.
     
  9. Psyc0

    Psyc0 TTKA

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    To be completely honest you need a diet overhaul and you need to not be on a fatloss routine. You don't have enough muscle for the fat loss to be relevant. To be under 160 at 5'11 isn't good. I'd read the stickies and try to build some muscle, just by eating clean and healthy and building some muscle mass you will look leaner.

    BTW, WTF BEER....
     
  10. Acciaio

    Acciaio New Member

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    I have read the stickies but they aren't one size fits all. I've heard overhaul twice now and add more protein .... but I've had like 150g of protein today. What are some simple things I could do to my diet?

    And it's light beer tho....

    No beer?
     
  11. Psyc0

    Psyc0 TTKA

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    If you want to get strict about diet, don't make beer a regular thing. Am I saying that you can never go out and have a few drinks? no. But a nightly couple of beers with dinner can and will hinder your progress.

    As far as diet goes I like something like what is in Pur's sticky is the best
    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5

    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil

    Now if you don't want to eat 6x a day, actually 5 + PWO in that diet, thats all well and good but those meals at least give you a pretty good idea of what you would want your diet to look like. Are you tracking your diet in fitday or another online calorie counting program? If not its definitely to your benefit.

    The basics would be try to get some kind of lean meat (chicken, tuna, fish, beef, steak, etc.) with a carb source such as sweet potatoes, brown rice, whole grains, oats) and good fats throughout the day. Eat every 3 hours, try to get protein from food sources if possible. I only use whey for post workout protein.

    While the stickies aren't universal, they give a good idea of what you would want to do. Not everyone has the same goals, dietary restrictions or metabolism but the stickies will give the basics and allow you to adjust them to how your body responds.
     
  12. grimstone

    grimstone magic murda bag OT Supporter

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    150g of protein is nothing double that number
     
  13. Psyc0

    Psyc0 TTKA

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    Not necessarily true. Aim for at least 1g/lb of bodyweight and you will be fine. He does only weigh 160. The more weight training you do the more protein you want to get. By adjusting his diet he'll get more protein as well
     
  14. grimstone

    grimstone magic murda bag OT Supporter

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    150g of protein is nothing
     
  15. Acciaio

    Acciaio New Member

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    Cool repetition bro.
     
  16. Acciaio

    Acciaio New Member

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    Okay I'll add more lean meats to my diet. That's the only real difference I see between what I've been doing and Pur's. He's a lot bigger so he needs to eat more. But I won't eat rice. I do have yams about 3 or 4 times a week, too.
     
  17. Elfling

    Elfling New Member

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  18. Acciaio

    Acciaio New Member

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  19. Psyc0

    Psyc0 TTKA

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    True, however, getting beyond the 200g of protein, let alone proper macros gets significantly more difficult with 2 or 3 meals as opposed to 4 or 5. That said, with lower calories and protein such as 150g protein and 1800-2000 calories, it can be doable with 3 meals, although I'd still probably eat more often and make sure the calories and meals can hold me through the day.
     
  20. Elfling

    Elfling New Member

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    Oh yeah and I didn't mean to say you *can't* do six meals. I just meant, no metabolic advantage.
     
  21. Acciaio

    Acciaio New Member

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    Finally felt good enough to hit the gym again.

    Back Squats: 10 sets of 3, 115 lbs

    Seated Rows: 10 sets of 3, 140 lbs

    Romanian Deadlifts: 10 sets of 3, 90 lbs

    Standing M. Press: 10 sets of 3, 30 lb dbs

    Fifteen minutes of walking/ sprinting.

    Feels good. I think next time I'll add weighted crunches.
     
  22. Acciaio

    Acciaio New Member

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    Lost an inch of fat around my belly so far. Wasn't able to get to the gym because of ghey midterms.
     
  23. Acciaio

    Acciaio New Member

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    Going 2 D gym today since school has let up a bit. I'm at 157 lbs which is down from 182 lbs in February. Woot! My stomach doesn't jiggle when I brush my teeth anymore.
     
  24. Elfling

    Elfling New Member

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    That's some serious progress! :h5: Nice job.
     
  25. PcH

    PcH Guest

    GET SWOLE
     

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