2/25/17@ 217.8lbs
Carmel Cowboy Transformation Log
- Thread starter Carmel cowboy
- Start date
2/25/17@ 217.8lbs
Thanks brother!! I am open to opinions!
Meal 1- 3 protein pancakes
5 egg whites
Meal 2- 2 scoops of whey protein
16oz of water
Meal 3- 6 oz of chicken breast
1 cup of white rice
Rest of meals when day is over.
5 egg whites
Meal 2- 2 scoops of whey protein
16oz of water
Meal 3- 6 oz of chicken breast
1 cup of white rice
Rest of meals when day is over.
Day26- wake up 8:30. Today is just fasted cardio. 2 scoops of aminos before cardio and sipped on 2 scoops of aminos during cardio. Cardio was 45 mins on arc trainer then did my core stabilizing exercises. Bird dog, curlup, side plank!
So here is the plan for my next few weeks. When I look at my overall lay out for this 12 weeks I wanted to start doing HIIT form of cardio after I laid a good aerobic base around week 4. When I have started HIIT training in the past my fat loss was significantly accelerated. So my plan is to start with 3 fasted HIIT sessions per week and keep overall stress on my body as low as possible and as always be mindful of knee and back. So with adding 3 sessions of of HIIT I am going to change my split but the intensity of the workouts will remain the same for this upcoming week as discussed In the little study I am doing on myself. So my split will be Monday- chest, tricep, abs. Tuesday- back, biceps. Wednesday- off from weights but will be doing fasted HIIT. Thursday- hams, quads, calves. Friday- shoulders, abs. Saturday-off from weights fasted HIIT. Sunday-off from weights fasted HIIT.
HIIT protocol- 3 days per week. 5-10 sprints. Start at 30 sec sprint time and 1 min rest time. Mode- bike, eliptical, jump rope or row machine. Going to start with the bike and will change if it bothers my knee or back!
HIIT protocol- 3 days per week. 5-10 sprints. Start at 30 sec sprint time and 1 min rest time. Mode- bike, eliptical, jump rope or row machine. Going to start with the bike and will change if it bothers my knee or back!
Day 27 wake up 7am. Can't eat or drink cause have ultra sound this morning. Today is a low day and 75 grams of carbs. Starting new split today so workout will be chest and triceps. Will post nutrition and workout.
Ultrasound is completed just waiting on results. Here is what I ate so far today
Meal 1- 2 scoops of whey protein soon as I left appt
Meal 2 -6 egg whites
3 oz turkey
1/2 cup of oatmeal
Meal 3-6oz chicken breast
1/2 cup of white rice
Carbs are going to be 75 for today. After 3 meals I am around 55grams and have 20 to go.
Meal 1- 2 scoops of whey protein soon as I left appt
Meal 2 -6 egg whites
3 oz turkey
1/2 cup of oatmeal
Meal 3-6oz chicken breast
1/2 cup of white rice
Carbs are going to be 75 for today. After 3 meals I am around 55grams and have 20 to go.
I think I would faint on 75 carbs or at the very least collapse underneath the weight of the squat bar. My hat is off to you for being the beast that you are.
Thank you!!!
It not that bad for me bro!! Don't get me wrong I feel it but o keep pushing!! When I look over years of logs I can see my carbs dropping lower and lower to get into single digit body fat!!
Ultra sound results are back and everything perfect!!! Will update my other thread as well
Damn bro, you are looking great! You have some serious size on you that is starting to really show. Also, I can not believe you look like this with test at 150. I am impressed. Fantastic progress. Can't wait to see your transformation over the remaining 2 months.
Workout today was chest and triceps again measuring against my previous heavy chest workout so here is my previous heavy 6-8 rep range workout.
Chest today- this workout is always a challenge for me mentally as well as physically with going heavy! The focus for this week is 6-8 rep range and since I tore my pec it's always a weird feeling once the weight starts to go up!
1) incline dumbell press-(warm up25lbsx20,35lbsx20) 50lbsx20reps, 75lbsx10reps, 80lbsx10reps, 90lbs(this weight is when I start to feel a pull)x8reps!
2)close grip decline barbell-(warm up 95lbsx20reps,135lbsx15reps) 185lbsx10reps, 185lbsx10reps, 185lbsx10reps.
3) high to low cable crossovers- 40lbsx15reps, 50lbsx15reps, 60lbsx15reps
4) flat dumbell press-50lbsx15reps,60lbsx12reps,65lbsx10reps
5) pec deck- 90lbsx20reps,110lbsx15reps,110lbsx15reps
6) low to high cable crossover-25lbsx15reps,30lbsx15reps,30lbsx15reps.
7) abs-today is a high rep day for abs. Super set machine crunches with leg raises 4 sets of 30 reps!
Cardio- eliptical 40 mins.
Today's workout-
1) incline db press- (warm up-20lbsx20reps, 40lbsx20reps) 60lbsx15reps, 80lbsx12reps, 90lbsx10reps,90lbsx8reps
2) decline barbell press-(warm up-barx20reps,95lbsx20reps)135lbsx15reps,185lbsx12reps,185lbsx12reps
3) high to low cable crossover-40lbsx15reps, 50lbsx15reps,60lbsx15reps
4) flat dumbell press- 50lbsx15reps,60lbsx15reps,65lbsx15reps (the flat press and the peck deck are where I feel the most tightness where I had pec repaired so I will never push to my capacity on these exercises. Not worth the risk!)
5)peck deck- 90lbs20, 110lbsx20 reps,110lbsx20 reps
6) low to high crossovers- 30lbsx 15 reps for all three sets.
Today I also did triceps. This paticular workout is by no means the best gauge of my strength as I have explained previously but as you can see my strength is still up! Back workout tomorrow will be interesting comparison! During the chest workout before the deload and carb cycling I was at approx 220 or so carbs! I had roughly 106 grams of carbs prior to workout. Today my total for carbs is 75 and approx 54 grams prior to workout!
Chest today- this workout is always a challenge for me mentally as well as physically with going heavy! The focus for this week is 6-8 rep range and since I tore my pec it's always a weird feeling once the weight starts to go up!
1) incline dumbell press-(warm up25lbsx20,35lbsx20) 50lbsx20reps, 75lbsx10reps, 80lbsx10reps, 90lbs(this weight is when I start to feel a pull)x8reps!
2)close grip decline barbell-(warm up 95lbsx20reps,135lbsx15reps) 185lbsx10reps, 185lbsx10reps, 185lbsx10reps.
3) high to low cable crossovers- 40lbsx15reps, 50lbsx15reps, 60lbsx15reps
4) flat dumbell press-50lbsx15reps,60lbsx12reps,65lbsx10reps
5) pec deck- 90lbsx20reps,110lbsx15reps,110lbsx15reps
6) low to high cable crossover-25lbsx15reps,30lbsx15reps,30lbsx15reps.
7) abs-today is a high rep day for abs. Super set machine crunches with leg raises 4 sets of 30 reps!
Cardio- eliptical 40 mins.
Today's workout-
1) incline db press- (warm up-20lbsx20reps, 40lbsx20reps) 60lbsx15reps, 80lbsx12reps, 90lbsx10reps,90lbsx8reps
2) decline barbell press-(warm up-barx20reps,95lbsx20reps)135lbsx15reps,185lbsx12reps,185lbsx12reps
3) high to low cable crossover-40lbsx15reps, 50lbsx15reps,60lbsx15reps
4) flat dumbell press- 50lbsx15reps,60lbsx15reps,65lbsx15reps (the flat press and the peck deck are where I feel the most tightness where I had pec repaired so I will never push to my capacity on these exercises. Not worth the risk!)
5)peck deck- 90lbs20, 110lbsx20 reps,110lbsx20 reps
6) low to high crossovers- 30lbsx 15 reps for all three sets.
Today I also did triceps. This paticular workout is by no means the best gauge of my strength as I have explained previously but as you can see my strength is still up! Back workout tomorrow will be interesting comparison! During the chest workout before the deload and carb cycling I was at approx 220 or so carbs! I had roughly 106 grams of carbs prior to workout. Today my total for carbs is 75 and approx 54 grams prior to workout!
Looking great man!
Thanks brother!! Your killing it to!! keep going!!!
Day 28- wake up 5:30am 2 coops of aminos as usual. Today is another low day so will be at 75 grams of carbs. Workout is back biceps abs.
Meal 1- 1.5 protein pancake
7 egg whites
3 oz of turkey
Meal 2- 2scooos of whey protein
16oz of water
Meal 3- 6oz turkey burger
1/2 cup of rice
Green peppers and onions in burger
Will update the rest of my meals and workout. Today's workout will be interesting to compare against last heavy back workout cause I really reach more towards my limit on most excercise and today is my second low carb day! Excited to see if I can do 1 more rep or a little bit more weight! This transformation contest has really motivated me and given me a focus!
I thank everyone who takes the time to read my post! It can be a little repetitive but I think that's the secret to success in most things that we want to attain in life. To consistently stay the course and stick to the plan that you know works for you! Yes there should be some changes to certain things but overall the person who stays the most disciplined has the most success! And not only success in winning but in looking in the mirror and knowing you did everything you could have done!!
That's a win that transcends and award or money!!!
Meal 1- 1.5 protein pancake
7 egg whites
3 oz of turkey
Meal 2- 2scooos of whey protein
16oz of water
Meal 3- 6oz turkey burger
1/2 cup of rice
Green peppers and onions in burger
Will update the rest of my meals and workout. Today's workout will be interesting to compare against last heavy back workout cause I really reach more towards my limit on most excercise and today is my second low carb day! Excited to see if I can do 1 more rep or a little bit more weight! This transformation contest has really motivated me and given me a focus!
I thank everyone who takes the time to read my post! It can be a little repetitive but I think that's the secret to success in most things that we want to attain in life. To consistently stay the course and stick to the plan that you know works for you! Yes there should be some changes to certain things but overall the person who stays the most disciplined has the most success! And not only success in winning but in looking in the mirror and knowing you did everything you could have done!!
That's a win that transcends and award or money!!!
Thank you! I appreciate the positive feedback bro!!
