Love_to_bodybuild transform log

[Love_to_Bodybuild]

Don't know if either of you are "snackers," but my go to snack usually while commuting is sunflower seeds . . . IN the shell of course! I takes like 30 minutes or so to eat a serving and that's only ~180 calories and 15g of fat. With all of the boneless/skinless chicken breast I eat, it helps me to get my fat up to 60 or so.

right now im eating, whey included, every 2-3 hours. esp closer to 2 when dieting and low carbs as blood sugar drops, been doing it like this for 14 years now and rarely ever skipped a meal, although i have once in a blue moon

 

[Love_to_Bodybuild]

May 8th 2016


Total Calories 3,200
protein grams 300(30 bcaas)
carbohydrate grams 310
fat grams 85

Physical activity: Physical therapy, stretching, foam rolling

------------------------------------------------------------------------------------

May 9 2016

Total Calories 2,900
protein grams 335 (45 bcaas)
carbohydrate grams 280
fat grams 50

* I joined the gym I started out at, back in 2001 as a client and I are personal training there, so this workout was on new equipment machines

Physical activity: lower calves, then 30 minutes elliptical, 4 hrs later, chest and arms, few hrs later 30 min walk

--------------------------------------------------------------------------

May 10 2016

Total Calories 2, 800
protein grams 290 (30 grams bcaas)
carbohydrate grams 225
fat grams 80

Physical activity: Hamstrings, Quadiceps, quite a few hrs later 45 mins cardio

again same gym as above, so im training at two different gyms

--------------------------------------------------------------------------------

*since last time definition in the stomach area, abs, has blurred a bit , although still there, due to the higher calories days

 

[Marvin Martian]

Stick with it my man. Great log - detailed. Makes mine look like the class clown.

 

[Love_to_Bodybuild]

Stick with it my man. Great log - detailed. Makes mine look like the class clown.

Keep up the good effort, I'm enjoying following your log, we all have our own way of expressing ourselves

 

[Love_to_Bodybuild]

Video from today's back training, just a couple exercises. Try this first exercise out if your gym has the equipment.


first exercise is a unique back exercise at gym Im personal training at, the other gym I train at doesnt have, a good lat pulldown bc its too short for me, ive got long arms and long body, and doesnt have a good cable row machine, so i figured id take advantage of this equipment

https://www.youtube.com/watch?v=V_TMb7-i0BI&feature=youtu.be

Great back workout, hit back width and thickness well. Nice to train at a different gym with different equipment. Using the constant fatigue principal, that does dropsets and keeps constant tension on the muscle

* strength was up today 345 lbs deadlifts =12x's without pushing them too hard. although back and deads has always been a strong point due to long arms

will do updates later on nutrition and physical activity later on

 

[Marvin Martian]

^^^

I was pumping my lil Martian fist in the air and boppin my head to that funky groove!!!!

 

[Love_to_Bodybuild]

^^^

I was pumping my lil Martian fist in the air and boppin my head to that funky groove!!!!

dude its a new kind of 80's music that just came out . youtube let me upload it too

---it so brings me as i was a kid in 85, heres the most popular album with thats song on it and so many great songs !!

Youtube robert parker ,crystal city 2016

 

[old timer]

. . . deads has always been a strong point due to long arms

Like this guy

**broken link removed**

 

[Marvin Martian]

dude its a new kind of 80's music that just came out . youtube let me upload it too

---it so brings me as i was a kid in 85, heres the most popular album with thats song on it and so many great songs !!

Youtube robert parker ,crystal city 2016

I am getting my parachute pants and double Velcro strap Reeboks hi tops!!

Man - 1985 - that was a W-I-L-D time... Sadly my wife doesn't remember 1985 as she was an infant.... I threw that last part in so everyone could say "daaammmnn - the Marv is a playa"


Or something like that

 

[Love_to_Bodybuild]

May 11 2016

Total Calories 2,300
protein grams 290 (20 bcaas)
carbohydrate grams 185
fat grams 45

Physical activity: abs then 30 mins cardio empty stomach, 8 hrs later 35 mins cardio

-------------------------------------------------------------------------------

May 12 2016

Total Calories 2,700
protein grams 330 (30 bcaas)
carbohydrate grams 215
fat grams 55

Physical activity: shoulders, traps, calves, then 15 mins calve cardio

-----------------------------------------------------------------------------

May 13 2016

Total Calories 3,050
protein grams 340(20 bcaas)
carbohydrate grams 275
fat grams 65

Physical activity: back, 3 hrs later 45 mins cardio, 1 hr later, 60 minutes cardio

----------------------------------------------------------------------------

May 14 2016

Total Calories 2,510
protein grams 280 (20 bcaas)
carbohydrate grams 190
fat grams 70

Physical activity: chest, biceps, triceps, hours later 35 mins cardio

--------------------------------------------------------------------------------

May 15 2016

Total Calories 2,300
protein grams 265 (30 grams bcaas)
carbohydrate grams 125
fat grams 80

Physical activity: 35 mins cardio empty stomach, 6 hours later 50 minutes cardio

----------------------------------------------------------------------------------

* Increased definition is noticed in all my front shots, abs esp when tensing stomach well, along with some muscle gain that appears in the arms. When I turn to the back I notice I have some fat loss that needs to get off back there.


Plan this week on Nutrition

This week Im gonna try something new by dropping mainly carbs down. In the past i would do Chris Acetos old way of dropping fat way down, im just experimenting this time the plan is to drop carbohydrates every day this week 200 or lower.

Plan this week on cardio

increase esp on empty stomach, right after after training or at a separate time.

 

[Love_to_Bodybuild]

May 16 2016

Total Calories 2,835
protein grams 310 (25 bcaas)
carbohydrate grams 185
fat grams 95

Physical activity: 45 mins interval cardio empty stomach, 3 hrs later, legs, 3 hrs later, 45 minutes cardio

-----------------------------------------------------------------------------
May 17 2016

Total Calories 3,000
protein grams 340 (15 bcaas)
carbohydrate grams 245
fat grams 70

Physical activity: 35 mins cardio empty stomach, shoulders, traps, calves, 35 mins cardio
-----------------------------------------------------------------------------------
May 18 2016

Total Calories 2,660
protein grams 275 (15 bcaa) ( l glutamine as well , i dont always write when i take l glutamine)
carbohydrate grams 170
fat grams 100

Physical activity: 50 mins empty stomach cardio, 6 hrs later abs, then 30 mins cardio
---------------------------------------------------------------------------------------
May 19 2016

Total Calories 2,760
protein grams 320 (25 bcaas)
carbohydrate grams 190
fat grams 80

Physical activity: 45 mins empty stomach cardio, 7 hours later, back, then 35 mins cardio

Putting the effort in as you can see , every day this week doing cardio on empty and cardio later on. I think this is the work itll take to dial me in

weight is at 232.8 shoes off, just shy of 233 so by may 26 229 lbs is the goal

 

[Pull Freak]

Are you going to be happy at at your 229 goal?

 

[Love_to_Bodybuild]

Are you going to be happy at at your 229 goal?

Just a short term goal to keep me focused on the step in front of me

 

[Love_to_Bodybuild]

May 20 2016

Total Calories 2,820
protein grams 316 (25 bcaas)
carbohydrate grams 165
fat grams 100

Physical activity: 40 mins cardio 4 hrs later chest and arms

---------------------------------------------------------------------------------

May 21 2016


Total Calories 3,620
protein grams 325
carbohydrate grams 355
fat grams 95

Physical activity: none. came down with a cold , immune system in bad shape took a day off of everything and cooked some healthy recipes

------------------------------------------------------------------------------------

May 22 2016


Total Calories 2,855
protein grams 290 (20 bcaas)
carbohydrate grams 245
fat grams 85

Physical activity: upper legs

-----------------------------------------------------------------------------------

May 23 2016

Total Calories 2,675
protein grams 300 (20 bcaas)
carbohydrate grams 200
fat grams 75

Physical activity: 30 mins cardio (interval , run), few hours later shoulders, traps
-----------------------------------------------------------------------

May 24 2016

Total Calories 2,900
protein grams 300 - bcaas and glutamine
carbohydrate grams 180
fat grams 110

Physical activity: abs and calves first thing on empty super setted,
8 hrs later 60 mins cardio

------------------------------------------------------------------------------------

Contest notes, about five more weeks for this transformation

weight has gone up to 234 shoes off, I ve noticed some muscle building, right now id rather do a bit more cardio than eat less. Last few days havent been hitting cardio as long due to a cold, definitely have doing it interval pushing it.

*Interval seems to strip away more body fat , burn more calories, etc so well see what the future holds , until my next update Im not 280-300 lbs, like Dorian was, as those guys say walking is best.

I find at my weight, running works fine, in intervals, as long as I don't
overdo it for longer than 60 minutes at a time, sometimes 30, and 45, depending on how fast I run or just moderately do it, take it more easy, etc.

 

[Love_to_Bodybuild]

May 25 2016

Total Calories 2,600
protein grams 280(20 bcaas)
carbohydrate grams 220
fat grams 65

Physical activity:empty stomach 45 mns cardio, 5 hrs later back, 2 hrs later 45 mins cardio

------------------------------------------------------------------------------------------May 26 2016


Total Calories 2,820
protein grams 320 (35 g bcaas)
carbohydrate grams 220
fat grams 65

Physical activity: 30 mins cardio, 2 meals later, chest,
*strained shoulder doing incline barbell 225 =11x's, shoulder has been hurt andf i wish i wouldve stopped short of failure..lesson learned if i do that exercise gain, stop short of failure

2 meals later arms, then 30 mins cardio right after arms

---------------------------------------------------------------------------------

May 27 2016


Total Calories 2,775
protein grams 310
carbohydrate grams 210
fat grams 75

Physical activity: 50 mins cardio

------------------------------------------------------------------------------------

May 28 2016


Total Calories 2,705
protein grams 280(25 bcaas)
carbohydrate grams 250
fat grams 65

Physical activity: upper legs, hard and intense, squatted 5 plates per side on icanian squat machine ass to ground a few times and then little below parallel, stopping then coming up, at golds gym-wish i had someone to film , , gave me some nice confidence on legs

---------------------------------------------------------------------------------------
Im staying at my girlfriends place 45 mins away from my home
there was a npc show here this weekend and ive competed in it back in 2012 (2nd open heavyweights bodybuilding) I wasnt in good enough condiioning

it s nice to meet, greet, ask questions, share information etc with a competitor I met and just people in this gym. The gym I train at not many people are not into the bodybuilding lifestyle like am, so its nice having some great equipment to train on , different atmosphere, etc

 

[Elvia1023]

Great log matey. I like the back video too... great exercises. I am realy trying to bring my lats out whilst reducing my waist size. So I have been adding in a lot of variation into my back/lat training. I sometimes use the lat pulldown but stand up facing the machine (great stretch in your lats). I use a close hammer grip and put one foot on the seat. Actually I will post a vid (took me ages ot find this )...

[ame="https://www.youtube.com/watch?v=sJ_i9Rz2nxU"]Modified Standing Close Grip Lat Pull Down - YouTube[/ame]

Another one is a standard seated lat pulldown with the long bar so you use a wide grip. But instead of bring the whole bar down you do one side at a time. So for my right lat I bring my right arm down and really tuck my elbow into my side.

I do alsorts but the two above I enjoy a lot and get a good stretch and contraction. Good luck for the final month

 

[Love_to_Bodybuild]

Great log matey. I like the back video too... great exercises. I am realy trying to bring my lats out whilst reducing my waist size. So I have been adding in a lot of variation into my back/lat training. I sometimes use the lat pulldown but stand up facing the machine (great stretch in your lats). I use a close hammer grip and put one foot on the seat. Actually I will post a vid (took me ages ot find this )...

Modified Standing Close Grip Lat Pull Down - YouTube

Another one is a standard seated lat pulldown with the long bar so you use a wide grip. But instead of bring the whole bar down you do one side at a time. So for my right lat I bring my right arm down and really tuck my elbow into my side.

I do alsorts but the two above I enjoy a lot and get a good stretch and contraction. Good luck for the final month

Nice Lat exercise. Going to have to try that next back day. Yeah its a magic illusion how some wide shoulders and v taper and big quads can make the , how they can make the waist appear

 

[Love_to_Bodybuild]

may 29 2016

Total Calories 2,485
protein grams 260(25 bcaas)
carbohydrate grams 220
fat grams 65

Physical activity: shoulders, traps, abs, 30 mins cardio
-----------------------------------------------------------------------------------

May 30 2016

Total Calories 2,260
protein grams 280(35 bcaas)
carbohydrate grams 125
fat grams 65

Physical activity: empty stomach calves-40 mins cardio, 50 mins cardio

--------------------------------------------------------------------------------------

Maay 31 2016

Total Calories 2,650
protein grams 2865(30 bcaas)
carbohydrate grams 285
fat grams 50

Physical activity: empty -60 min cardio, back-then 30 mins cardio

---------------------------------------------------------------------------------------

June 1 2016

Total Calories 2,420
protein grams 260(20 bcaas)
carbohydrate grams 160
fat grams 80

Physical activity: empty stomach abs

------------------------------------------------------------------------------------

June 2nd 2016

Total Calories 3,085
protein grams 300(30 bcaas)
carbohydrate grams 280
fat grams 75

Physical activity: empty stomach- abs 30 mins , chest, arms

------------------------------------------------------------------------------------

June 3nd 2016

Total Calories 2,480
protein grams 255(45bcaas)
carbohydrate grams 275
fat grams 40

Physical activity: empty cardio 45 mins, Upper legs and calves, 45 mins cardio

great leg press machine hat feeels awesome on legs at this golds gym. also squatted five plates per side on frontward super squat machine. Pal filmed it on my phone , and not too tech savy, so if i can get it on youtube ill post it
---------------------------------------------------------------------------------------


***This week has been absoluelty awesome as I watched my body change from flat to looking great. I learned a lot this week , igh carb days go low fat, and just keeping doing the work, its okay to kill cardio a few days then back off and fill out a bit. The golds gym atmosphere, has made this week so enjoyable, along with my girlfriend.

i usually take in more protein , foods have been limited, so thats helped me out as at home i have more foods lying around. I watched me body change so maybe I dont need 325+ amounts of protein with the higher amount of supplements I took this week .

amazing how I watched my body go flat to fill back out and look crazy full and popping with stomach looking good. great week!

 

[Pull Freak]

Wish I had your dedication to stick to a diet. Awesome work!

 

[Elvia1023]

Great stuff. The low carbs can really effect things but I know it will be worth it. I am definitely the same as you in regards to higher carbs and lower fats being best for my look when dieting. We are both tall and with our longer limbs when that fullness starts going with restricted calories it's doesn't look great I am doing low carbs and fats now to accelerate the fat loss as I am behind but I know it will improve my look in the end. Just like you though when carbs are brought back everything just looks so much better. I haven't dIeted much in the past and I was really surprised how much my vascularity was effected by lower carbs. I had a massive cheat feast last night and woke up wiht a big veins in my quad so was made up

I think you are like me in that health is always a concern so I don't like going too low in fats for too long. 24 days to go