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AnsweredDawalls January 2015 SUC Journal

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Dawall1469
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2015/01/11 14:20:28 (permalink)
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Dawalls January 2015 SUC Journal

This is my first Shape Up Contest.  I have been in the gym since I was 14 years old and its now 14 years later.  I do not have the body, strength or power that I think I should have. 
My goals are to reduce body fat from 19% to 10% or below while keeping as much muscle as possible.  This is about 2 pounds per week.  I have been doing the Anabolic Diet for a week now and will continue to use this to reach my goals

Stats:
Height: 5'9"

Current weight 252
Waist: 41"
Chest: 48"
Shoulders: 53"
Arms: 17.25"
Quads: Left 28", Right 27.75"
Calfs: Left 18.25", Right 18"
 
My current PRs are:
Bench: 330lbs
Squat: 450lbs
Deadlift: 465lbs
 
Following the contest I plan to continue to drop body fat in order to compete in the 2015 Muscle Talk Championships as a beginer/ first timer. I have never competed in a bodybuilding competition but have always wanted to. I am in the military and will not be using drug assistance. I think I successfully uploaded photos
 
 
Thanks
Dawall
post edited by Dawall1469 - 2015/01/11 22:40:48

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#1
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Hoppy1975
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Re: Dawalls January 2015 SUC Journal 2015/01/11 17:30:23 (permalink)
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Good luck.

Its never to late to become what you might have been !
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haribo
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Re: Dawalls January 2015 SUC Journal 2015/01/11 20:24:42 (permalink)
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Good luck mate!
Make sure you submit your pics in time :) Don't forget to include the verification code so I can scan :)
#3
walkie
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Re: Dawalls January 2015 SUC Journal 2015/01/12 06:46:02 (permalink)
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Good luck mate
#4
Dawall1469
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Re: Dawalls January 2015 SUC Journal 2015/01/12 07:32:44 (permalink)
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Haribo,
 
I submitted the photos last night and can view them when I log in with the computer but not with my cell phone.  Any ideas?  I am new to using forums and adding photos.
Thanks 
#5
mrbeige
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Re: Dawalls January 2015 SUC Journal 2015/01/12 07:39:32 (permalink)
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Good luck mate
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haribo
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Re: Dawalls January 2015 SUC Journal 2015/01/12 08:28:04 (permalink)
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Thanks for verifying :) I see the photo's now!
Good luck
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cu77en
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Re: Dawalls January 2015 SUC Journal 2015/01/12 10:43:22 (permalink)
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You're a very big lad mate, once that muscle starts poking out you're going to look massive!!!
#8
Dawall1469
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Re: Dawalls January 2015 SUC Journal 2015/01/12 11:15:10 (permalink)
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cu77en thanks.  I have to get the thought of being a big guy out of my head.  I need to get lean as hell.
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Smokey87
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Re: Dawalls January 2015 SUC Journal 2015/01/12 12:08:39 (permalink)
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Good luck man!

 
 
#10
EDBANGER
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Re: Dawalls January 2015 SUC Journal 2015/01/12 16:07:11 (permalink)
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Some decent lifts there bud.  Good luck.

Log - Body conscious revolver - Summer Cut
 
http://www.muscletalk.co....-m5331087.aspx#5331432
#11
Dawall1469
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Re: Dawalls January 2015 SUC Journal 2015/01/12 19:26:52 (permalink)
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Below are meals for today.  I am finishing my fifth day of using the Anabolic Diet.  I did under shoot the total calories as per the diet.  I will possibly increase if I am loosing more than 2lbs a week following my initial week.
 
Meal 1: Egg Fitata (Spinach, Whole Eggs, 81% Ground Beef)
Meal 2: Turkey Peperoni, beef stick and Peperjack Cheese
Meal 3: Buffalo Chicken (Chicken Thigh/Breast with cream cheese, Buffalo sauce and broccoli)
Meal 4: Tuna Salad (Tuna, Spinach and Mayo)
Meal 5: 8oz Sirloin with brussel sprouts
Meal 6: Egg Fitata (Spinach, Whole Eggs, 81% Ground Beef)
 
Total Macros: Calories: 3036 Carbs: 24 Fat: 208 Protein: 224
I drank 2 or 3 Hot green teas thoughout the day.
Hope Everyone is staying on track!!!!!!
Tommorrow I have legs and there is work that needs to be done! 
#12
ksg
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Re: Dawalls January 2015 SUC Journal 2015/01/12 20:47:37 (permalink)
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Best of luck mate. If all goes to plan you should be in a great place.
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IamRich
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Re: Dawalls January 2015 SUC Journal 2015/01/12 21:25:46 (permalink)
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****ing unit mate!! Huge frame! All the best pal.
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dazzz
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Re: Dawalls January 2015 SUC Journal 2015/01/13 01:08:59 (permalink)
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So will your daily cals be around the 3000 ? Its been a long time since i read about the anabolic diet, and with things having different names ive forgot what it entails .... if i cut cut on 3000cals a day id piss my pants with happiness

  




 
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Dawall1469
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Re: Dawalls January 2015 SUC Journal 2015/01/13 05:43:39 (permalink)
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For the anabolic diet maintenance phase you multiply your body weight by 18. So 252x18=4596. Then for the cutting phase you decrease that number by 500-1000 calories. Even 3500 seems high for me but I think starting to low will hinder my ability to continually loose the excess body fat over the span of the next 4-5months.
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Dawall1469
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Re: Dawalls January 2015 SUC Journal 2015/01/13 18:02:25 (permalink)
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I have some down time at work. 
 
This morning I did legs.  My body is still adjusting to no carbs and I thing this is why my overall strength has gone down a bit.
Leg Day.
Leg Extensions 2 warm ups sets of 20,170lbsx12reps,180x12,190x12,200x12 Pause on top and 2 seconds down
Leg Curls 2 warm up sets then 100x10,110x10,110x8,100x10.  I really felt that my hamstrings were exhausted following the warm up
Barbell squats 225lbsx10,275x10,275x10,315x8,315x6
Stiff leg Deadlifts 60lb dumbells 10,10,10
Seated Calf raise 155x15,155x15,155x15 I paused at the top for 2 seconds.  Calfs were burning in set 1 from the pauses.  All weight is in pounds
Tommorrow is moring fasted cardio.
 
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Smokey87
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Re: Dawalls January 2015 SUC Journal 2015/01/15 13:02:41 (permalink)☼ Best Answerby Dawall1469 2015/01/15 15:35:52
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Good session there mate.
My normal diet plan is to carb back load works quiet well for me. However traveling and carb back loading dont mix that well haha.
Going to have a look at the diet plan of your :)

 
 
#18
Dawall1469
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Re: Dawalls January 2015 SUC Journal 2015/01/15 15:36:11 (permalink)
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Smokey can you explain what carb back loading is?
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Smokey87
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Re: Dawalls January 2015 SUC Journal 2015/01/15 16:12:51 (permalink)
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If you want iv got a PDF on it.
You basicly dont eat carbs for ten days your body starts running on fats as a fuel source. Then after the ten days you bring back the carbs but only on training days. The amount of weight you loose in the ten days dictates how many carbs you should have. The idea is you eat rubbish carbs pizza and oven chips becuase there used up quicker and your body is back on to fats sooner...
A load of people have there own twists and ideas on CBL
Il dig out the PDF and you can have a look through and see what you think. I lost 4.5kg in the first ten days so i was allowed 500g of carbs.. that might be wrong its just from memory.

 
 
#20
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