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chrissyt transformation contest log

chrissyt

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Jun 21, 2012
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114
Well this is my log for the contest I have trained since I was 16 mainly strength and some strongman but for last couple years have moved towards bodybuilding. I am now 25 and main plans are to get as lean as possible in the time frame and build from a leaner base in hopes to eventually compete on stage.
I am currently sitting at 186lb first thing am and have been dieting for 8 weeks down from 218 my waist has also gone from 37 inch to 32.5 in tht time frame.
Current sups
250mg test week
200mg tren e week started 3 week go may double this
200mg dnp a day for last 3 weeks 3 to go
Just added 20mg superdrol on training days to try keep some strength while on dnp got that tip from a post from little slice.
Calories are down to 1900 a day and only carbs are an apple before training fats are whatever trace amounts are in the meats I'm eating comes to about 50 grams . Protein is 350g. Once dnp is finished I will wait till water has gone then do a carb up and see how I'm looking and if feel need to drop more fat will try a psmf diet .
Training is 5 days a week each body part once a week as heavy as I can for first few exercises For about 6 8 reps then couple exercises for 12 20 reps will add drop sets and rest pauses were I feel I can while on dnp. Before starting my cut I tried fortitude training and really enjoyed it so once it's time to grow again will go back to this. Cardio is 45 minutes a day around 130-140 bpm once off dnp I may add another session after training if I feel it is needed.
Would like to wish good luck to everyone else getting involved win or lose let's make some epic transformations. Will keep this updated as much as I can any more info needed just ask.
 

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Great starting point bro! Can't wait to see what you can do
 
Had a think over the weekend and decided change a few things not gonna gain any muscle in such a calorie deficit so training will be first exercise heavy compound for each body part then a couple supersets after. I will also add in hiit on the stairs for 15 mins post workout on all training days except legs. I am training first thing on a morning on empty stomach but drinking intra workout called strive during training.
Today's workout went like this

Flat db press warm-ups 20kg X 12 reps 30kg X 6 reps 40kg X 3 reps work sets 50kg X 10 X 2 sets.
Inc db superset inc fly 20kg/12.5kg X 12 reps 30kg/17.5kg X 12 reps 40kg/22.5kg X10 reps
Dips superset pec dec bw/45kg X 12 reps bw+10kg/57.5kg X 12 reps bw+20kg/72.5kg X 12 reps

Hiit was on the stepper for 15 min 30 sec all out 1 min steady.

Will post diet up later after work.
 
Diet today and most days was as follows

Intraworkout shake 20g pro

Whey protein 50g pro 3.8g carbs 3.4 fat

Tuna salad with small amount low fat cheese 60g pro 2.5g carbs 5g fat

200g cooked weight chicken and broccoli 50g pro 2.8g fat 0g carbs except fibre

Whey protein shake 50g pro 3.8 carb 3.4g fat

200g pork loin steak broccoli 50g pro 0 carb 17g fat

225g lean minced beef 70g pro 1g carb 10g fat

Totals 350 pro 11g carb 41.6g fat total cal 1818.4

I have been having one cheat meal on a weekend with the family but will be dropping this as I feel it's just an excuse to eat something rather than me needing it. Once I switch to a psmf diet the meat choices will change to leaner cuts.
 
Diet today is same as yesterday except had an apple before training

It was quads and calves today have recently moved hamstrings to another day away from quads as was struggling to give both of them a thrashing in the same day.

Warmed up between leg ext and seat curl to get blood flowing.
Squats warm ups 60kg x 12 reps 100kg x 6 reps 140kg x 3 reps work set 160kg x 10 reps then dropped to 100kg for a widow maker set of 20 reps

Vert leg press superset with sissy hack squats 40kg/10kg x 20 reps 80kg/10kg x 20 reps was first time doing sissy squats on a hack squat machine really liked the feel and was so surprised how heavy just 10kg each side felt.

Leg ext 65 kg x 12 reps triple drop set 79kg x 12 reps 65kg x 8 reps 52.5kg x 10 reps

Seated calf raise warm ups 20kg x 12 reps 40kg x6 reps 50kg x 3 reps
Triple drop set 60kg x 8 reps 40kg x 10 reps 20kg x 12 reps

Standing calf machine 45kg x 20 65kg x 20

All in all great workout hobbling out the gym strength not going down so happy with that just done my 45 mins steady state cardio motivation is through the roof hope everyone else is enjoying there transformations glad to see more people joining in daily
 
Diet was the same as yesterday but swapped the pork for cod fillets can't seem to cook fish very well never tastes as good as good old battered haha o well food is just a tool in this game if you can make it taste nice it's a bonus. If anyone has any tips for me for cooking fish feel free to let me know I just usually cover in few spices and wrap in tin foil then put in oven at 180oC for 20 mins.

Today's training was arms and abs

Ezcurl warm-ups 5kg each side 12 reps 10kg 6 reps 15kg 3 reps then work set 20kg 10 reps drop to 10kg and did a set of 21s
Smith close grip bench warm ups 60kg 12 reps 80kg 6 reps 100kg 3 reps wielder triple drop 120kg 8 reps 80kg 10 reps 60kg 12 reps
Cable rope hammer curls superset with cable ext 30kg/40kg 20 reps 40kg/50kg 20 reps
Cable crucifix superset with vbar push down 20kg/25kg 20 reps 20kg/30kg 20 reps

Machine crunch superset lying leg raises bw 20 reps X 2 sets
Finished off with 15 min hiit on stepper then did 45 min steady state before evening meal.

Everything going well so far had some positive comments at work Deffo holding water from the dnp so will be looking forward to seeing how much that changes my look when I come off and do a carb up.
 
Feel worn out today and cravings have hit me bad but won't beat me.

Today was back day dropped dead lifting to once a fortnight rather than every week as it seems to effect my waist size could be in my head but I seem to notice difference for couple days after.

Wide grip pull downs warm ups 45kg 12 reps 65kg 6 reps 87.5kg 3 reps triple drop 105kg 10 reps 80kg 8 reps 65kg 8 reps
1 arm db row warm-ups 30kg 12 reps 40kg 6 reps 50kg 3 reps workset 60kg 10 reps then widow maker 30kg 20 reps
Close grip pull down superset with cable row 45kg/45kg 20 reps 65kg/60kg 20 reps
Machine pull over superset with machine rows 20kg/45kg 20 reps 40kg/65kg 20 reps
Finished with 15 min hiit then 45 mins steady on the night

Food was same today appetite through the roof but managing to stay on track
 
Diet same gonna try a psmf from Sunday for the last week of my dnp to squeeze the most fat loss out of it I can. Will be 300g of protein

Today was delts and hamstrings
Smith press warm-ups 60kg 12 reps 80kg 6 reps 100kg 3 reps work set triple drop set 120kg 7 reps 80kg 8 reps 60kg 12 reps
Giant set standing side laterals/bent rear delts/front raises 10kg 20 reps times 3 sets
Barbell upright row fst7 40kg 12 reps

Lying hamstring curl warm-ups 25kg 12 reps 40kg 6 reps 50kg 3 reps workset 60kg 8 reps 45kg 8 reps 30kg 10 reps
Db straight leg deadlift 30kg 12 reps 45kg 10 reps widowmaker 25kg 20 reps

Hanging leg raise superset cable crunch body weight/50kg 20 reps times 3 sets
 
Weighed in at 180.4 this morn so almost 6lb drop this week started a psmf approach yesterday and dnp will be run for just one more week alternating 200 one day 400 the next seeing great changes in mirror first thing am then by bed time bit water bloated which seems strange on no carbs. Will run dnp this last week then give my body 10 14 days before carb up and see how I'm looking then will stick with the psmf for the rest of the 12 weeks with a weekly carb up and see if I can hit single digit bodyfat for the first time and then stay as lean as I can while bulking from now on.
 
Wow is energy low on this diet yet appetite not as bad as I would of expected

National chest day feel this is the one body part I really need to work on once putting size on again other than size everywhere.

Incline db press warm-ups 20kg 12 reps 30kg 6 reps 40kg 3 reps workset 50kg 12 reps drop to 30kg 20 reps slow negative and pause at bottom.
Flat bench really need to improve at this warm-ups 60kg 12 reps 80kg 6 reps 100kg 3 reps workset triple drop 120kg 6 reps 80kg 6 reps 60kg 8 reps
Dips warm-ups body weight 12 reps +10kg 6 reps workset 20kg 12 reps drop to body weight 10 reps
Superset Inc hex press incline fly 10kg 12 reps each 15kg 12 reps each
Superset low cable cross high cable cross 10/20kg 20 reps times 2 sets

Hanging leg raises superset cable crunch body weight/50kg 20 reps 2 sets.

Pretty happy were strength at considering the deficit hope can keep it all way through diet .
Upped tren to 400mg this week most I have used so hopefully see some good changes everything else the same.
 
Favourite training day today quads and calves
Decided to not do normal barbell squats today have done them nearly every leg session since I started lifting always believed couldn't have a good workout without them.

Hack squat warm-ups 40kg 12 reps 80kg 6 reps 120kg 3 reps triple drop set 160kg 7 reps 120kg 6 reps 80kg 6 reps
Vertical leg press warm-ups 40kg 12 reps 80kg 6 reps 120kg 3 reps workset 160kg 15 reps drop to 80kg 20 reps tut style
Dumbbell lunges 10kg 12 reps 15kg 12 reps drop to just body weight 10 reps
One leg leg ext fst7 style 20kg 12 reps
Quads were on fire which surprised me still enjoy my squats but guess there not the be all and end all.

Leg press calf raises warm-ups 50kg 12 reps 100kg 6 reps workset triple drop 150 12 reps 100 12 reps 50 12 reps
Seated calf raises fst7 style 40kg 12 reps.

Feel full of energy at gym then once I'm finished autopilot for rest of the day have cut cardio right down just couple days a week for health reasons only can't see it aiding me on such low cal diet save all energy to keep workouts as intense as I can to avoid muscle loss.
 
Arms and abs day

Machine preacher curl warm-ups 25kg 12 reps 40kg 6 reps 50kg 3 reps triple drop 60kg 10 reps 50kg 6 reps 40kg 10 reps
Rope push down warm-ups 20kg 12 reps 30kg 6 reps 35kg 3 reps triple drop 40kg 10 reps 30kg 10 reps 20kg 12 reps
Alternate db curl warm-ups 10kg 12 reps 15kg 6 reps work set rest pause 20kg 8 reps 4 reps 3 reps
Skull crusher warm-ups 20kg 12 reps 30kg 6 reps 40kg 3 reps workset 50kg 8 reps drop to 30kg 18 reps
Superset Inc ham curl and 1 arm db ext 10kg/10kg 20 reps 17.5kg/17.5kg 20 reps
Superset cable crucifix and reverse vary push down 20kg/25kg 20 reps 25kg/35kg 20 reps
Arms felt like gonna explode and great vascularity running from shoulders all way down arm.

Machine crunch superset lying leg raise body weight X 20 reps 2 sets

Definitely seeing changes in mirror but soon go flat again I know it's just lack of glycogen but still makes me feel like I'm shrinking just gotta keep going and not give into temptation to blow up again like have in past.
Diet going great no real cravings and less hunger than when had low carbs so that's a bonus thought I'd be starving on this diet.
 
Back day today
Dead lifts warm-ups 60kg 12 reps 100kg 6 reps 140kg 3 reps workset 180kg 6 reps was then gonna do a woodpecker set with 100kg but my back kept cramping up when bent down just to take plates off so left dead lifts at that.
After 5 mins back stopped spasming so carried on workout
Reverse barbell row warm-ups 60kg 12 reps 80kg 6 reps workset 100kg 12 reps widow maker 60kg 20 reps
Hammer pull downs warm-ups 40kg 12 reps 80kg 6 reps triple drop 100kg 8 reps 60kg 8 reps 40kg 10 reps
Superset plate loaded rows with machine pullovers 40kg/20kg 20 reps 80kg/40kg 20 reps
Good workout except the cramps had them on and off some of the day so will add taurine in to see if helps

Diet going good still end of month will remove lean beef meal and swap with turkey
 
Delts and hamstrings day
dumbell side laterals warmup 10kg 12 reps 15kg 6 reps 20kg 3 reps triple drop 22.5kg 8 reps 17.5kg 6 reps 12.5kg 10 reps
Dumbell press warmup 20kg 12 reps 30kg 6 reps 40kg 3 reps work set 45kg 10 reps drop to 25kg 20 reps tut
Bent Dumbell rear Delts warmup 15kg 12 reps 20kg 6 reps 25kg 3 reps triple drop 27.5kg 8 reps 20kg 8 reps 15kg 10 reps
Alternate Dumbell front raise warmup 10kg 12 reps 15kg 6 reps work set 20kg rest pause 8 reps 4 reps 2 reps
Machine side laterals fst7 pin 3 12 reps first 4 sets then 10 reps last 3
Superset Smith behind back shrugs with Smith shrugs 40kg 12 reps 80kg 12 reps

Seated hamstring curl warmup 45kg 12 reps 60kg 6 reps 72.5kg 3 reps triple drop 80kg 10 reps 65kg 8 reps 50kg 10 reps
1 leg lying curl 20kg 12 reps 25kg 12 reps then 2 legs 20 reps

Diet same getting more tired from it but still no real hunger had few positive comments at work and gym people coming for advice but as soon as you mention diet or cardio it's but is there anything I can take so I don't need to really diet. Will weigh in tomorrow morning then Sunday will be last day dnp then will weigh myself once that's left my system then refill glycogen and see where I will go from there.
 
Weighed in at 178.4 so another 2 pound off and waist was 31.5 inch so another half inch off. Decided to try a 1000g of carbs carb up yesterday not carbed up in a while. Used mainly starches with few treats on nyt if dnp really stops you carbing up properly i cant wait to see wht its like in 2 weeks when ive been off it 14 days vecause even tho i carbed up on dnp the vascularity at end of the night was awesome best i have had. Will admit fullness wasnt that good but kinda expected that. Back to psmf today then will take last dnp tonight want to add yohimbine in next never used it before so hoping will help with stubborn areas not many places in uk can get it tho for some reason will keep looking tho. Hope everyone keeping motivated and look forward to everyones results.
 
I did yesterday not as bad as i expected glad its cool weather in the uk at the moment had few sweats but not like the experiences i have read from other people. Just woke up few more times last night from being warm and needing to piss but all in all not too bad hunger through roof today tho.
 

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