[dfwtp]

New log
body transformation contest
Continuation of old log with new parameters
Starting point 204 lbs
bf% ?? Currently a little smooth, but holding onto a few lines
building clean quality muscle is the goal.
Trying to stay relatively lean as the process unfolds, but I am playing with the calorie intake, so may be times of fatness along with other tighter moments
will post some pics and videos: YouTube - ‫????? MPFllc‬‎
as the contest goes on
-c

[dfwtp]

Food intake:

6 meals Sun -Fri

meal 1: 50 gr protein
20 grams fat
20-50 grams carbs (optional) more often then not I do not have, and
if I do it is the lower # of carbs @ 20

meal 2: 50 grams protein
50 grams carbs
incidental fat

meal 3: 50 grams protein
50 grams carbs
25 grams fat

Meal 2 and 3 often switch depending on hunger and need for more fat (workout/work etc)

meal 4: post workout
50 grams simple sugar source
50 grams whey
0 fat

meal 5: 50 grams protein
25 grams fat
50 grams carbs (optional much like meal 1)

meal 6: 50 grams protein
25 fat
minimal carbs

Saturday: as many carbs as I can fit in my stomach all day. usually around 1500 for the day but I do not count. I just keep eating from the moment I get up until right b4 sleep.
No discretion as to what type (simple/complex/starchy/sugary etc). any and all will do except lactose. have a hard time with that
minimal fat and protein as i feel it gets in the way and I cannot eat as many carbs
If PED's were legal in my country I would like to use @ 375 test /week (balkan) from GBN, but I am an ethical law abiding citizen and refuse to break the law

[dfwtp]

YouTube - ‪rack deadlift‬‏

training 7/11
-rack deads -- video of last set ^^
-pullups (assisted) 35# x 41 (3 sets) need to get to 50 soon
-modified rows 40 reps (rest pause as needed to complete all 40)
these absolutely are the most exhausting. kind of feel like doing a set of walking lunges. need to sit and breathe for 5 minutes after.

-low back ext w/ band resistance
-Weighted abs

[dfwtp]

Tuesdays always off
Find I am hungrier on off days sometimes. Sometimes give it more fat sometimes not. Yesterday @25 grams + from powerbutter
-c

[dfwtp]

db press flat 150 # x 8 reps. ( big moment for me)
hammer decline 5 # side x 10
modified dips with 3 chains 1 set
machine press with assisted negs. stack /50# drop/50# drop/ 50# drop x f 1 set
trying to get the video off my phone. hopefully a little later
-c

[dfwtp]

‪db press150#‬‏ - YouTube
here we go
-c

[dfwtp]

AM weight 206.2 (hey if it is .2 of muscle i'll take it)
-pushdowns 6 45#'s x fatigue
-barbell bicep curls (I used rope and hang the weight from the bar as well as weight on the bar. I'll have to video it one day as it doesn't make a lot of sense until u see it) 1 set drop
-skulls w/weight & w/2 bands (awesome) 1 set
-cable curls 1 set
-dips 3 ways 1 set
-hammer curls 1 warmup, 1 working set(used the 75's for more then 2 for the first time)x 8
-c

[Robbie]

Looking HUGE bro ! interested in watching this one !

[dfwtp]

fri no training
@ 30 min light cardio if you want to call it that
Always a tough day waiting to eat tomm. morning
got some new kids cereal that needs to disappear
-c

[dfwtp]

box squat 4 # side + chains (65#) all off the floor at the top) 470# total x 8
bodyweight hamstring
lying ham curls (partials/ top/ bottom/ full rom)x2 1 set full negatives
hack squat 1 warm .1 working set
seated calf 2 warm. 1 working set 6 plates + wife and kid standing on the machine
standing calf some single leg x f


followed that up with 1/3 box of fruity pebbles and 1/2 can fat free redi whip:p
-c