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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

My transformation cycle log

start tomorrow and make sure you keep clean
 
g2g log never give up
 
cardio it up hard tomorrow
 
Appreciate all the love guys! Love this community!!


Saturday 15th July

Fasted weigh in: 230.8 lbs

Fast duration: 9:30pm Friday to Saturday 4pm (18hr 30 min fast)

Gym:
I woke up and had to do some work and then went to the gym at 3pm whilst fasting.. did 30 minutes of the stair-master machine.. (1436 stairs/90 floors) at a medium/slow pace but my heart rate was 160-170 consistently as my stamina is very bad. I took a 3 minute break in the middle otherwise was consistent. It said 217 calories consumed on the machine but my clothes were fully drenched in sweat and I was sweating buckets. This was my first fasted gym work out so I was exhausted, I had planned to do some weight training after but I just went home.

Nutrition:
3 chicken/veg/rice box (500 x 3 = 1500 calories)
Tortilla wrap with kebab (600 calories)
1 protein yoghurt (82 calories)
= 2182 calories


Sunday 16th July

Fasted weigh in: 230.0 lb

Fast duration: 8:30pm Sat to Sun 5pm (20hr 30 min fast)

Gym:
Today I thought I would try doing the weights at the start of the session and try doing the cardio in the end. I haven't trained gym properly for a month so I wanted to take it lightly to get back into it, so I did light weights until I acclimatise again.

I trained back and only did these 3 exercises:

Wide grip Lat pull-down
25kg x 12 reps
45kg x 12 reps
45kg x 12 reps
59kg x 12 reps

Rear Delt Machine
25kg x 12 reps
25kg x 12 reps
32kg x 12 reps
39kg x 12 reps

Bent over barbell row
20kg x 10 reps
30kg x 10 reps
40kg x 8 reps
50kg x 8 reps

Then I proceeded to the stair-master machine(my cardio weapon of choice). I managed to do 15 minutes but I really really struggled. I wanted to do 30 minutes but I just found it very hard to even complete the 15. Did 44 floors/710 steps.

Nutrition:
2 chicken/veg/rice box (500 x 2 = 1000 calories)
Pizza (I know.. there was a birthday party and I messed up) = 1600 calories
Total: 2600 calories.


Hopefully tomorrow I stick to my 2000 calorie limit and manage a better workout.

One of the benefits of being as overweight as you currently are is that you have a lot of room for improvement. A place where this is very important is in cardio. It makes sense that you are out of shape on a stair master. They are hard as shit for the best of us. You are lucky that, at your body fat % you can get nearly as much benefit simply from walking when you would normally drive or take public transport. That way you can work up to the point where you can handle a stair master. As body fat comes off, your cardio will improve as long as you keep walking rather than riding.
 
Appreciate all the love guys! Love this community!!


Saturday 15th July

Fasted weigh in: 230.8 lbs

Fast duration: 9:30pm Friday to Saturday 4pm (18hr 30 min fast)

Gym:
I woke up and had to do some work and then went to the gym at 3pm whilst fasting.. did 30 minutes of the stair-master machine.. (1436 stairs/90 floors) at a medium/slow pace but my heart rate was 160-170 consistently as my stamina is very bad. I took a 3 minute break in the middle otherwise was consistent. It said 217 calories consumed on the machine but my clothes were fully drenched in sweat and I was sweating buckets. This was my first fasted gym work out so I was exhausted, I had planned to do some weight training after but I just went home.

Nutrition:
3 chicken/veg/rice box (500 x 3 = 1500 calories)
Tortilla wrap with kebab (600 calories)
1 protein yoghurt (82 calories)
= 2182 calories


Sunday 16th July

Fasted weigh in: 230.0 lb

Fast duration: 8:30pm Sat to Sun 5pm (20hr 30 min fast)

Gym:
Today I thought I would try doing the weights at the start of the session and try doing the cardio in the end. I haven't trained gym properly for a month so I wanted to take it lightly to get back into it, so I did light weights until I acclimatise again.

I trained back and only did these 3 exercises:

Wide grip Lat pull-down
25kg x 12 reps
45kg x 12 reps
45kg x 12 reps
59kg x 12 reps

Rear Delt Machine
25kg x 12 reps
25kg x 12 reps
32kg x 12 reps
39kg x 12 reps

Bent over barbell row
20kg x 10 reps
30kg x 10 reps
40kg x 8 reps
50kg x 8 reps

Then I proceeded to the stair-master machine(my cardio weapon of choice). I managed to do 15 minutes but I really really struggled. I wanted to do 30 minutes but I just found it very hard to even complete the 15. Did 44 floors/710 steps.

Nutrition:
2 chicken/veg/rice box (500 x 2 = 1000 calories)
Pizza (I know.. there was a birthday party and I messed up) = 1600 calories
Total: 2600 calories.


Hopefully tomorrow I stick to my 2000 calorie limit and manage a better workout.

killer workout bro
 
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