2 Week Transformation?!

Hanley

I'm running a little experiment. I've the next two weeks off work and am tired of being a fat b@stard, so I want to see just how much of an impact I can make on my body in that time.

I'm gonna use this log as more of a blog and just include EVERYTHING I'm thinking in addition to recording training in my normal log too. I'll include everything I eat, drink and am going for pretty much 100% perfection*.

*I'm counting that as 2,500kcal a day and no stupidly bad food choices, alcohol or cheats in that time.

The plan's to lift at least 5x per week and do at least 5 hour long sessions of cardio per week too (a 4.3 mile walk). Probably done in a two-a-day format. Anything on top of that will be a bonus. I want to do some additional mobility and rolling in that time too.

I've a stash of Muscletech's Hydroxycut Hardcore X to try out as well for the craic.

I took before pictures last night, and my starting stats are;
Weight - 95kg
Calipers - 10mm (at suprailliac fold)
Waist - 34 inches (above bellybutton)
Love Handles - 35 inches (at bellybutton)

So, that's my ass officially on the line!!

itsallaboutheL

Hanley

Monday 20th September 2010

TRAINING
Foam Roll - 8 positions

Smolov Press - Week 2, Day 2:
40kg x5
60kg x5
70kg 5x7

Double Overhand Barbell Holds:
90kg x30 count
122kg x30 count
142kg x30 count
152kg x15 count

EZ Bar Hub Lift:
bar + 10kg 3x10 count

Dumbbell Floor Press:
35kg 'bells x23

Rolling Dumbbell Extenstions:
20kg 'bells 3x15

Pushdowns (on crossover stack)
worked up to the stack x10

Pushdowns (splitting rope):
1x20

CARDIO
4.3 mile walk in 1 hour 2 minutes

DIET
Meal 1 - Special K and chicken fillet
Pre WO - 3 Hydroxycut Hardcore X
Meal 2 - 2 scoops of whey, 1/2 scoop vitaro (PWO)
Meal 3 - 4 chicken goujons and ketchup
Meal 4 - turkey, mash, turnip and some strawberries after
Pre Walk - 3 Hydroxycut
Meal 5 - 2 scoops of whey, 1 dessert spoon of PB
Meal 6 - Same as meal 5

Total: 2,300kcal - 275g protein, 120g carbs, 78g fat

Hanley

Tuesday 21st September 2010

TRAINING
Foam Roll - 8 positions

HS Leg Extenstion:
40kg x10
60kg x10
80kg x10 - this is the gayest exercise ever and I'm not doing it again.

HS Leg Press:
120kg x5
160kg x5
180kg x13-8-5rp
140kg x20

Standing Single Leg Curl:
plate 12 x8
plate 20 x8
plate 30 3x8

Strict Barbell Curl (back against wall):
40kg x14-5-4rp

Incline Dumbbell Curl:
20kg 'bells x8, x7

Seated Dumbbell Curl:
20kg 2x10

Seated Dumbbell Powerclean:
10kg 'bells 3x10

CARDIO:
4.3 mile walk in 59 minutes

DIET:
Wake up - 3 hydroxycut
Meal 1 - Special K and chicken fillet, and some grapes
Meal 2 - 2 scoops of whey and 1/2 scoop vitargo (PWO)
Meal 3 - 2 slices of toast w/ butter and a chicken fillet
Meal 4 - 2 scoops whey and 1 dessert spoon of PB
Pre walk - 3 hydroxycut
Meal 5 - Southern fried chicken fillet and some strawberries
Meal 6 - 2 scoops of whey and 1 dessert spoon of PB
Meal 7 - 2 scoops of whey

Total: 2,500kcals - 290g protein, 135g carbs, 86g fat

G86

Hanley wrote: »

CARDIO:
4.3 mile walk in 59 minutes

Why the walking? Would a light run not be better? Genuinely interested...

thehamo

Hell of a lot of whey in that diet man. Very little real food. Be very interesting to see how you feel after a diet like that for 2 weeks!!! If it's good I might follow suit:P

Hanley

G86 wrote: »

Why the walking? Would a light run not be better? Genuinely interested...

Recovery... I haven't run in about 2 months. Trying to jump into it would probably break me. Eventually the plan's to run the 7km loop that I'm walking, but I'm not really arsed doing it yet. Won't even do it in the 2 weeks I'd say.

I figure the amount of kcals I'm gonna burn walking is pretty much the same as if I jogged it, so what's the point in pounding the sh!t outta my joints and lengthening recovery time just so I don't look like a loser?

Hanley

thehamo wrote: »

Hell of a lot of whey in that diet man. Very little real food. Be very interesting to see how you feel after a diet like that for 2 weeks!!! If it's good I might follow suit:P

It doesn't really make that much of a difference. I'm active and keeping busy most of time so it's handier jsut to have a shake. If this is all successful, it won't be down to the whey or the hydroxycut.

G86

Hanley wrote: »

I figure the amount of kcals I'm gonna burn walking is pretty much the same as if I jogged it,

See, this concept confuses me!

thehamo

It's not about distance it's about lenght of time. You will be exerting the body longer by walkin than you would if you jogged the distance thus calorie burn would be roughly the same. I'm thinking anyway!

Hanley

My scales just said 93.3kg. I've no idea how long that's the lightest I've been in... Possibly mid 2007.

brianthebard

Do you have an 'after' goal in mind?

Hanley

brianthebard wrote: »

Do you have an 'after' goal in mind?

Yup.

Hanley

Hanley wrote: »

My scales just said 93.3kg. I've no idea how long that's the lightest I've been in... Possibly mid 2007.

I was 95kg in August 2007. I got below that during the summer, but I didn't get below where I am now. So that's me officially at my lightest in over 3 years. WOOT!

Red Cortina

That's 8 scoops of whey per day you are having there:eek:
If that were me, well I don't want to say what sort of unpleasantness would unfold cause its just not polite!:o

Hanley

Red Cortina wrote: »

That's 8 scoops of whey per day you are having there:eek:
If that were me, well I don't want to say what sort of unpleasantness would unfold cause its just not polite!:o

I've a stomach like a goat!!

Hail 2 Da Chimp

You tracking your %bodyfat of just weight loss?

Hanley

Hail 2 Da Chimp wrote: »

You tracking your %bodyfat of just weight loss?

Here's the things I'm tracking;

Hanley wrote: »

I took before pictures last night, and my starting stats are;
Weight - 95kg
Calipers - 10mm (at suprailliac fold)
Waist - 34 inches (above bellybutton)
Love Handles - 35 inches (at bellybutton)

Hail 2 Da Chimp

Ah I didn't see the calipers in your OP. I knew you were originally tracking that.
Best of luck with it.

Hanley

92.9kg this morning.... See ya later, bloat.

dartstothesea

Nice. You expecting to lose any strength/muscle whatsoever during this? Are you gonna be trying to lift every bit as heavy as you normally would during or will restricted carbs/cals mean you've to lighten it?

Hanley

dartstothesea wrote: »

Nice. You expecting to lose any strength/muscle whatsoever during this? Are you gonna be trying to lift every bit as heavy as you normally would during or will restricted carbs/cals mean you've to lighten it?

I'm just about to start a thread in the main forum on muscle loss when dieting...

And do I expect to lose strength over the two weeks? No... It's not a long enough time period. I plan on carbing up tomorrow in anticipation of Friday's deadlift session to ensure I'm as ready as possible for that tho as I can "feel" my muscle glycogen stores being depleted.

Hanley

Wednesday 22nd September 2010

TRAINING
Foam Roll w/ pipe - Legs and upper back

Smolov Press - Week 2, Day 3:
40kg x5
60kg x3
72.5kg 7x5

Skull Crushers:
45kg 5x10

Dips:
bodyweight x20-11-8rp

Cable Row (middle machine, mid grip parallel handle):
plate 50 x10
plate 67 5x10

Seated Dumbbell Powerclean:
12.5kg 'bells 3x6

CARDIO
Nada

DIET
Wake up - 3 hydroxycut
Meal 1 - Special K and chicken fillet
Meal 2 - 2 scoops whey and 1 scoop vitargo (PWO)
Meal 3 - 2 chicken fillets, pita bread, salad
Post meal 3 - 3 hydroxycut
Meal 4 - 2 chicken fillets, 1/2 cup of rice
Meal 5 - 2 scoops of whey, 1 dessert spoon of peanut butter

Total: 2,300kcals - 255g protein, 150g carbs, 71g fat

Bit low on kcals today, but since I didn't do any cardio I think it's all g.

thehamo

How long have you been doing it hanley? Since Monday?

Hanley

thehamo wrote: »

Since Monday?

Yup.

Hanley

Think I'll go down to 2,200kcal/day next week... And I'm not carbing up for deadlifts tomorrow cos the volume and intensity isn't enough to justify it. I'll just suffer thru!

Red Cortina

Hanley wrote: »

Think I'll go down to 2,200kcal/day next week... And I'm not carbing up for deadlifts tomorrow cos the volume and intensity isn't enough to justify it. I'll just suffer thru!

What are your maintance calorie requirements? ie how much of a calorie deficit are you currently running? Also do you find that you are hungry the whole time??

Hanley

Red Cortina wrote: »

What are your maintance calorie requirements? ie how much of a calorie deficit are you currently running? Also do you find that you are hungry the whole time??

By my napkin calculations, around 3,000kcals is maintenance level for me.

I estimate my BMR at around 2,150kcalsd/day based off 12% body fat at 95kg, using the Katch-McArdle formula - BMR = 370 + (21.6 X lean mass in kg)

I've no idea if I'm 12% or not tho. I expect I'm probably a bit higher. Pretty sure everyone saw me walking around Raw topless last Saturday so I'll let them judge on that

I reckon lifting comes out around 500-600kcal/hour and walking 400kcal/hour. I dunno how accurate those figures are, but I'd say they're close, assume I'm burning 800-1000kcal/day 6x per week thru exercise.

So I'm only really about 500kcals under maintenance at 2,500kcals, which isn't a lot. Going down to 750 under maintenance should be very survivable too really.

I'm going to tack on a couple of hundred kcals worth of cardio post workout too from today.

Hanley

As for being hungry.... nah. Once I keep my meal frequency to 2-3 hours apart I'm absolutely fine. That's the biggest battle for me when it comes to dieting. Probably meal time now actually. Think I'll have a carb and protein source and save my peanut butter for later tonight...

Hanley

Hanley wrote: »

By my napkin calculations, around 3,000kcals is maintenance level for me.

I estimate my BMR at around 2,150kcalsd/day based off 12% body fat at 95kg, using the Katch-McArdle formula - BMR = 370 + (21.6 X lean mass in kg)

I've no idea if I'm 12% or not tho. I expect I'm probably a bit higher. Pretty sure everyone saw me walking around Raw topless last Saturday so I'll let them judge on that

I reckon lifting comes out around 500-600kcal/hour and walking 400kcal/hour. I dunno how accurate those figures are, but I'd say they're close, assume I'm burning 800-1000kcal/day 6x per week thru exercise.

So I'm only really about 500kcals under maintenance at 2,500kcals, which isn't a lot. Going down to 750 under maintenance should be very survivable too really.

I'm going to tack on a couple of hundred kcals worth of cardio post workout too from today.

Damn you for making me think about that. I'm gonna drop kcals to just over maintenance. I'll let exercise make up the deficit if I continue to recover ok. I'll experiment thru til Sunday with it!

Red Cortina

What's this formula that you used to calculate your maintenance calorie levels??? If you are weighing in at 95kgs or 209lbs then the maintenance calorie requirement of 2,175kcal sounds horribly close to the calories required if you did the Get Shredded Diet of body weight in lbs x 10kcal?? And that diet plan is supposed to help you lose 0.5-1% body fat per week.

the drifter

Red Cortina wrote: »

What's this formula that you used to calculate your maintenance calorie levels??? If you are weighing in at 95kgs or 209lbs then the maintenance calorie requirement of 2,175kcal sounds horribly close to the calories required if you did the Get Shredded Diet of body weight in lbs x 10kcal?? And that diet plan is supposed to help you lose 0.5-1% body fat per week.

I think thats what hanley is using ive seen him mention it before. I dont think Get Shredded takes into account the volume of training that Hanley is doing though...

Red Cortina

the drifter wrote: »

I think thats what hanley is using ive seen him mention it before. I dont think Get Shredded takes into account the volume of training that Hanley is doing though...

I dunno, my head is fried working out all those numbers! Either way what I'm trying to say is that 2200kcals per day sounds kinda low for someone who is 95kgs and works out 2 x a day:D

the drifter

It is low....and prob not sustainable for someone who is doing 2x a day for a long peroid...but! for 2 weeks with a specific goal of reducing %bf and bw its acceptable...

also come one one of those work outs is an hrs walk ffs....

brianthebard

don't think I've been below 2,200cals for more than a day since I was 12....

Hanley

Hanley wrote: »

I estimate my BMR at around 2,150kcalsd/day based off 12% body fat at 95kg, using the Katch-McArdle formula - BMR = 370 + (21.6 X lean mass in kg)

Red Cortina wrote: »

What's this formula that you used to calculate your maintenance calorie levels???

Ah c'mon!!! ^^^

If you are weighing in at 95kgs or 209lbs then the maintenance calorie requirement of 2,175kcal sounds horribly close to the calories required if you did the Get Shredded Diet of body weight in lbs x 10kcal?? And that diet plan is supposed to help you lose 0.5-1% body fat per week.

Short version
I'm running about the same deificit and expected fat loss as you'd see on the get shredded diet, albeit unintentionally.

Long version
I dunno how kcals are calc'd on GSD, but I assume they include training?? The calc above is just what I burn sitting around on my arse all day!

A 800-1000kcal daily deficit comes in at approx 6,400kcals per week. That's 1.8lb or approx 0.8kg.

Assuming 95kg at 12% body fat is correct, I've around 12kg of fat on me. 0.8kg per week on 95kg is about 0.85% - pretty much smack bang in the middle of the numbers you quoted as being the expected weekly loss on the GSD.

the drifter

Hanley wrote: »

Ah c'mon!!! ^^^



Short version
I'm running about the same deificit and expected fat loss as you'd see on the get shredded diet, albeit unintentionally.

Long version
I dunno how kcals are calc'd on GSD, but I assume they include training?? The calc above is just what I burn sitting around on my arse all day!

A 800-1000kcal daily deficit comes in at approx 6,400kcals per week. That's 1.8lb or approx 0.8kg.

Assuming 95kg at 12% body fat is correct, I've around 12kg of fat on me. 0.8kg per week on 95kg is about 0.85% - pretty much smack bang in the middle of the numbers you quoted as being the expected weekly loss on the GSD.

so your basically running the Get Shredded Diet then....want me to change the log title?

Hanley

the drifter wrote: »

I think thats what hanley is using ive seen him mention it before. I dont think Get Shredded takes into account the volume of training that Hanley is doing though...

I usually use bodyweight in lb x12 as a starting point and refine it from there. I wanna do it quickly this time tho. None of this slow loss that I did before. Worked well for keeping strength, but was a pain over time. I've less to lose this time, so won't see as radical a weight loss, and shouldn't see a significant dip in strength as a result. In theory. I hope.

Red Cortina wrote: »

I dunno, my head is fried working out all those numbers! Either way what I'm trying to say is that 2200kcals per day sounds kinda low for someone who is 95kgs and works out 2 x a day:D

Yah like Drifter said... one of them is an hour long walk like!! And in regards to the walk, it'll have a minimal impact on my lifting because it's low intensity, easy to recover from, it's not pounding my joints and will do pretty much nothing to my muscle glycogen levels, therefore not taking away any precious lifting energy!

d-gal

Hanley wrote: »

I was 95kg in August 2007. I got below that during the summer, but I didn't get below where I am now. So that's me officially at my lightest in over 3 years. WOOT!

Good stuff mate, if your cutting try out some BCAA during your workout, finds it helps me recover twofold plus it helps me lean out a lot (seems the same for everyone else I know that has tried it).
U have the before pic up yet? Would be good motivation to have it up beforehand!

Hanley

the drifter wrote: »

so your basically running the Get Shredded Diet then....want me to change the log title?

Is the GSD just 10kcals/lb bodyweight?

I can't believe people think it's so revolutionary if that's the case. I'm not even arsed going to find out cos I associate it too much with t-nation.

d-gal wrote: »

Good stuff mate, if your cutting try out some BCAA during your workout, finds it helps me recover twofold plus it helps me lean out a lot (seems the same for everyone else I know that has tried it).
U have the before pic up yet? Would be good motivation to have it up beforehand!

Really? Any idea why it helps you to lean out?! I'm alright at the moment, but it's definitely something I'll consider if I feel recovery's being effected.

As for motivation, I don't need it

But here it is anyway;
http://i4.photobucket.com/albums/y143/Jameshanley/Photoon2010-09-20at01454.jpg

Hanley

Thursday 23rd September 2010

TRAINING
Smolov Press - Week 2, Day 4:
40kg x3
55kg x2
65kg x1
77.5kg 10x3

Chest Supported Rows:
plate 90 5x10

Chest Supported Bent Over Raises:
10kg 'bells 5x8

Diesel Crew Shoulder Warm Up:
2kg 'bells x5 per position

Preacher Curls:
42.5kg x10-5-3rp

DC Curls:
plate 20-45 x12 (6 sets)

CARDIO
4.5 mile walk in 65 minutes

DIET
Wake up - 3 hydroxycut
Meal 1 - 2 scoops of whey
Meal 2 - bowl of special k and chicken fillet
Meal 3 - a pear
Meal 4 - lasagne
Pre-WO - 3 hydroxycut
Meal 4 - 2 scoops whey, 1 sccop vitargo
Meal 5 - meatballs
Meal 6 - 1 scoop of whey
Meal 7 - 1 scoop of whey, 1 dessert spoon of PB

Total: 2,200kcal - 242g protein, 140g carbs, 76g fat

Hanley

Just ate meal 5 and I'm still f*cking starving. The rest of the day's gonna suuuuuuck.

Hanley

F*ck this, I'm going out.

It'll take my mind off the hunger if nothing else. Gonna bring a protein shake with me and leave it in the car, and will have 2 or 3 diet cokes.

Tonnage of funnage.

itsallaboutheL

Hanley wrote: »

F*ck this, I'm going out.

It'll take my mind off the hunger if nothing else. Gonna bring a protein shake with me and leave it in the car, and will have 2 or 3 diet cokes.

Tonnage of funnage.

Drink you fanny

Hanley

itsallaboutheL wrote: »

Drink you fanny

Are you suggesting I dance it off?

itsallaboutheL

fteen studies on DIT with information on energy intake, on diet composition and on the postprandial measurement period were selected from literature (Table 1). Five studies compared DIT, as measured with the same protocol in the same subjects, for two or more diets with a different composition. For alcohol, there was a tendency for an increased DIT, from 7.2 to 8.6 % of the energy content of the meal, when 22% of the energy content of a meal was exchanged for an alcoholic aperitif URL="http://www.nutritionandmetabolism.com/content/1/1/5#B11"]11[/URL. In a second study, with a similar energy exchange with alcohol, there was a significant increase in DIT, from 7.1 to 9.0 % of the energy content of the meal URL="http://www.nutritionandmetabolism.com/content/1/1/5#B12"]12[/URL. For protein, there was a tendency for and increased DIT, from 7.1 to 8.3% when 20 en% of the meal was exchanged with protein URL="http://www.nutritionandmetabolism.com/content/1/1/5#B12"]12[/URL. In a second study, with a similar energy exchange with protein, there was a significant increase in DIT, from 10.5 to 14.6 % of the energy content of the meal URL="http://www.nutritionandmetabolism.com/content/1/1/5#B6"]6[/URL. For carbohydrate and fat, one study showed no effect URL="http://www.nutritionandmetabolism.com/content/1/1/5#B12"]12[/URL, one study showed an increase after the exchange of 65 en% fat for carbohydrate URL="http://www.nutritionandmetabolism.com/content/1/1/5#B13"]13[/URL, and one study showed the opposite, a decrease after the exchange of 28 en% fat for carbohydrate URL="http://www.nutritionandmetabolism.com/content/1/1/5#B14"]14[/URL.

Now, i'm too lazy to actually read that, not that i'd understand it, but from what i can gather booze = good

Hanley

So there I am out having the craic. And then the hunger hits. Anyone who's been around me when I'm hungry will know that I'm not someone you want to associate with. HAD to come home for food cos where else would I get a protein shake and some peanut butter.

This better be f*cking worth it!!

Hanley

F*ck this, I'm having a cheat meal.

Boiled chicken breast, bit of franks hot sauce and some PB to finish off with.

dartstothesea

Missing food, for me, is the worst thing about being on a night out or whatever. I don't drink so there's little else for me to do other than drink water for several hours, I wouldn't really go near soft drinks and after about a dozen unwanted pints of miller have given up trying to ask for pints of milk. Luckily I only really end up in the pub/club on rare occasions. But yeah I've felt like going home too. You did pretty well there I'd say.

brianthebard

Hanley wrote: »

F*ck this, I'm having a cheat meal.

Boiled chicken breast, bit of franks hot sauce and some PB to finish off with.

lol

Hanley

brianthebard wrote: »

lol

I know... it was supposed to be a shake and PB. Kcals are pretty much exactly the same, but the feeling of bliss that washed over my entire body was out of this world.