Hey everyone im sick of being overweight around my mid section area and i need to do something about this. Ive decided im going to go against the odds and go against all the people doughting me that i live around and do the impossible, im going to try to reduce my Bf% to below 10%. ( thats where abs start to show)... I think??? Right now my Bf% is around 15-18%. Todays date is 1/21/04 and i want to get my Bf% down to 9-10% by 6/1. I really want to do this and i want to prove to myself i can do this and to everyone else.

Does anyone have any suggestions i should do to help lose fat. Ive heard that Interval training is really morning sprints is really good also. Im looking for some more ideas.


Oh yah and should i be running on an empty stomach in the morning because its a rumor that its really good to do, can someone clear this up for me.

Does anyone have any tips please for losing some of my body fat.

Also what should my diet be like?? Macronutrients wise... should i be eating my bw in protein or more?? and how many carbs should i consume because i heard there good in the morning but bad at night. Can people clear this all up with me and help me out with some tips forthis cut.

My stats

Age: 16 years old
Body Weight:180
Years of Training:6 months
Bf%-Around-15-20%
Goal Bf%-9-10% by 6/1
Injuries: Backs been really sore lately from deadlifts.. Right elbow sore sometimes from previous surgery a year ago.
Height:5'9
Events:baseball starts:3/18

Bench-175
E-Z curl-78x8
Deadlift-300
Squat-260
Close Grip-135x6(2)

Feel free to talk to me on instant message. (Championlifter88)

1/21

Arms

E-Z Curl Biceps
83x6
83x4
73x10
73x8
53x20

Close Grip
135x7
135x6
120x11
115x12

Hammer Curls
33x7
24x15
24x15

Reverse BB Curls
45x10
45x12

Pull Overs
63x11
63x10

Deadlift Holds
185x19
135x30

Reverse Wrist Curls
12x20
12x15

Incline DB Curl
24x8

DB Curls
33x7
30 sec rest....24x10
24x10

Good day on the diet today.

1/23

Smith Military Press
90x12
95x10
100x8
105x6
110x4

Pr's All over the board for this exercise!!

Lat Pulldown
90x15
95x15
95x12

Smith Shrugs
160x15
180x15
190x10
160x25
180x15

Smith Power Shrugs
220x15
220x15
185x20

Altering Front Raises
20x15
20x15
20x15

DB Shoulder Press
20'sx15
22'sx15
22'sx15

Side raises
10x15
12x15


Diet

-Today was very good today i ate my BW in protein and i kept my carbs down today.

Cardio-1 mile on bike

1/25

Legs


Leg Extention
160x20
170x18
180x15

Calf Raises
180x25
200x25
210x25

Yesterday the diet was great i ate my Bw in protein and kept my calories down.





1/26

Chest

Flat Bench
160x3 :( ( this weights pissing me off)
150x6
140x9
135x8
125x8
110x14
95x9
95x7
Pause on chest 95x5
75x10

Negatives
185x2
185x2
205x1

DB Incline
33'sx11
33'sx9/24'sx5
33'sx8/24'sx4

3 boards
135x4
115x8

DB Floor Press
33'sx10
33'sx12
33'sx13

Rack Lockouts
95x10

Diet

3200 calories
64 fat
350 carbs
231 protein

cardio Jogged 1 mile

1/27

Diet

1- 3 eggs,2 slices wheat bread
2-meatball grinder, cheese, milk
3-cereal, milk
4-4 slices chicken, rice
5-can tuna,mayo,4 slices wheat
6-2 scoops whey protein

calories-2500
fats-78
carb-276
protein-194


Pretty solid day on the diet!!!


No Training Today, Tommorow is Arms day baby!!

1/27

Arms

E-Z Curl Biceps
88x3
83x7
73x12
63x16

Close Grip
135x8
135x7
120x12
120x10

Reverse BB Curl
55x13
65x7

DB Curls
33x12
33x8
24x15
24x13

Hammer Curls
33x8
24x15

Pullovers
53x15
63x15
68x12

DL Holds
135x30 sec
135x25 sec

3 Board Close Grip Bench
115x10
110x11

Cardio-15-20 minutes jogging

Well its been a month now and ive lost about 9 pounds, things are starting to get difficult, i want to start to step it up a notch and stay on my diet. Lately i havent been eating as clean as possible, and im losing a little motivation. So ive decided to start recording my workouts and diet again to help with motivation.

2/18


1- Protein, water
2- 2% milk, raisen bran
3- 4 wheat, tuna, 1 tbsp. mayo,
4- 4 pretsle sticks, white rice, 2 slices cheese, 4 chicken strips
5- 6 slices wheat, 2 egg, pudding, plum, 1 tbsp. P.B
6- protein bar

Calories-2600
Protein- 188

2/18


1- Protein, water
2- 2% milk, raisen bran
3- 4 wheat, tuna, 1 tbsp. mayo,
4- 4 pretsle sticks, white rice, 2 slices cheese, 4 chicken strips
5- 6 slices wheat, 2 egg, pudding, plum, 1 tbsp. P.B
6- protein bar

Calories-2600
Protein- 188

2/19

1-protein bar, 2 eggs, 2 wheat
2-2 wheat, slice turkey, 1 cheese, mayo
3-protein, white rice, 2 cheese
4-chicken, 1 cup rice
5- cup milk, 4 wheat, tuna, mayo
6- protein, skim milk

calories-2510
protein-188

Good work :tu:

I was just looking through your diet, I'm trying to find new cutting meals to add more calories, I'm afraid I'm eating too little and I'm loosing too much muscle.