[mikeh40+]

so its time again for a log, have some help this time from danp, yea i know where does he find the time,, goals are to drop bf to a all time low, pretty much contest range, we`ll see how it goes with the job and everything,

starting today,
here is the macro`s that dan has plugged in to start with, side note.
no counting fat or calories, just looking at the foods and what not

protein= 300 grams
carbs= 200 or less but not exceeding 200 grams
fats= not counting so i have no idea, but judging from the foods dan has suggested its going to be in the 40 g range give or take

body weight as of today is 200 even pounds, not going to be doing any bf tests unless dan figures i need to, give me a few days to get the log dialed in with the workouts and what not,

here is a sample of what dan wants me to do for daily diet

breakfast: 10 egg whites with 2 yolks (make the eggs jumbos)
1 cup oatmeal - dry

mid morning 2 cans of tuna (11oz)
meal: 1/2 rice brown or white - dry wt
green veggies

lunch: 6+oz steak or chicken (prefer it be steak)
1/2 sweet potato
green veggies

preworkout 6+oz chicken
meal: green veggies
5 rice cakes

post workout shake 2 scoop whey protein needs to be about 50g protein low carb shake

last meal 6oz chicken

free feel to add in sugar free jello to quill the sweet tooth.

a few things i need to get figured out in regards to condiments, like ketchup/salad dressing, stuff like that, plus any cheese for the eggs or stuff like that,,

k dan i`m all yours,, today i`m training chest but i`ll wait until later this evening before i workout, gotta go to the store for some sweet potatoes and rice cakes<<< boring food right there!!!

if you have a workout plan set up for chest or where ya want me to start let me know other wise i`ll just do what i normally would do for chest..

i`ll post what i ate along with my workout later

[mitbar]

looks good, dan is awesome with training and diet! I will be watching!

[prime52]

this is another log to watch!
alll aboard!!!!

[mikeh40+]

Originally Posted by mitbar

looks good, dan is awesome with training and diet! I will be watching!

damn guys i just posted your fast!!! thanks bro... i followed your log for the contest prep., i`m actually a bit sick in the stomach thinking what he will do to a old guy like me,, haaaahaa thanks for following bro

Originally Posted by prime52

this is another log to watch!
alll aboard!!!!

thanks prime, i`ll need all the motivation i can get for this time around, going to be a real bitch when i get down toward the end, but i told dan, i`m up for what ever he has in store, the storm is coming i`m afraid....
glad your watching bro

[mitbar]

get ready for the pain!

[mikeh40+]

Originally Posted by mitbar

get ready for the pain!

lol,, yea i know i recall you yelling his name in vain during your visit to hell..

[mitbar]

many times my friend many times. lol i still have nightmsres about it.

[mikeh40+]

lol mit,, i`m putting my slin sane on hold for the next 4 days, see if my body weight stabilizes with out the slin sane, just not living up to what the product claims, for me at least,

[GeorgeT]

i is going to follow.

[mikeh40+]

Originally Posted by GeorgeT

i is going to follow.

i is happy you b follow ,,

[mikeh40+]

well here`s todays diet, settled for 45 min. of HIIT on my elliptical machine, took some pics but damn not posting until the bf drops,,

the diet was actually a nice change from just rice and chicken breast,
barbecued up about 10 8 oz chicken breast, and cooked up come broccoli, as for the rest, well it was a change eating 10 eggs and 1 cup of oatmeal for breakfast since i generally only have a protein shake for morning ,,

anyway here is what i ate pretty non eventful and feel pretty good especially after doing the cardio, was only going to go with a 30 min session but i guess its crunch time so 45 min. at HIIT was my session, sweated like a whore in church ,,

meals

1) 8 egg whites/ 2 whole jumbo sized,,, damn but thats allot of eggs...
1 cup of cooked oatmeal,

2)2 cans of 5 oz tuna
1 cup brown rice
1 cup of broccoli cooked

3)6 oz chicken breast
3/4 cup brown rice... need to buy some sweet potatoes
1 cup broccoli

4)pre workout meal
6 oz chicken breast
5 rice cakes----- god can these get any more boring to eat??

cardio- 45 min. HIIT elliptical machine

5)post workout
50 grams whey protein
1 scoop glyco-maize

6)last meal of the night,,
6 oz chicken breast....

so thats the day... waiting for dan on the workout, tomorrow morning i`ll train chest like i planned today, overall total macro`s
protein= 300g
carbs- 185
fats.. not much.. probably about 25 g`s

[Moro]

Guess ill have a perv every now and then, lol

[danp100]

sorry mike, i had lots of family stuff, mother's day and all.

lets get started on chest, here's a good mix that i haven't even pulled on mitty yet. haha
get warmed up and stretch really good.
incline dbs with flat bench press 3 sets
flat bench flys with incline flys 3 sets

triceps
skull crushers with over head db extension
dips - hands on bench and feet on a chair

goal to start is 30 min of cardio 4x per week

one cheat meal per week use it wisely ole man!

[mikeh40+]

Originally Posted by danp100

sorry mike, i had lots of family stuff, mother's day and all.

lets get started on chest, here's a good mix that i haven't even pulled on mitty yet. haha
get warmed up and stretch really good.
incline dbs with flat bench press 3 sets
flat bench flys with incline flys 3 sets

triceps
skull crushers with over head db extension
dips - hands on bench and feet on a chair

goal to start is 30 min of cardio 4x per week

one cheat meal per week use it wisely ole man!

totally understand dan, thanks for the workout, i`ll be working at 12:30 and be on the train all evening,, so i`ll update later then,,
any changes in diet on non training days?

[projecthatch92]

Diet looks really good mike. Noticed you took out a lot of hot shakes as well


Just wanted to let you know I'll be following. Ill be following this log and I'll be following it be followed

[mitbar]

hey project are you following this log at all?

look forward to seeing the diet improvements workout for ya.

[GeorgeT]

i is lost.

[mitbar]

george dont go to the light no matter what stay away from the light. if you can find a map you should be able to get found and stop being lost lol.

[dapack]

mike, nice to see you back, hopefully you all dried up a little bit up there.

[danp100]

Originally Posted by mikeh40+

totally understand dan, thanks for the workout, i`ll be working at 12:30 and be on the train all evening,, so i`ll update later then,,
any changes in diet on non training days?

no, the diet remains the same on non-lifting days. i really need to look at your euipment again to form better workouts.

[mikeh40+]

Originally Posted by danp100

no, the diet remains the same on non-lifting days. i really need to look at your euipment again to form better workouts.

ok, buy the way i`ll have to hit the chest workout when i get home, got called out just as i was starting my training,, totally pissed that i missed my chest workout, but when i get home i`ll hit it, also the workouts i can basically do anything normally except no barbell workouts, other wise i`m set for pretty much allot of the common exercises, pm me if you need to know what i can or cant do.. i`ll update the diet when i get off this piece of crap train sometime late tonight!

[mikeh40+]

Originally Posted by projecthatch92

Diet looks really good mike. Noticed you took out a lot of hot shakes as well


Just wanted to let you know I'll be following. Ill be following this log and I'll be following it be followed

yea the shakes will just be morning when i`m away at work for breakfast, and then on regular days just after workouts,, thanks for checking in bro..

Originally Posted by mitbar

hey project are you following this log at all?

look forward to seeing the diet improvements workout for ya.

yea me also mit, i know the diet is going to totally kick the hell out of my bf, looking forward to getting down to a all time low, thanks for keepin up with my log mit..

Originally Posted by GeorgeT

i is lost.

what else is new george,, haaahaa, jk bro,,, nice talking with ya on aim yesterday big guy

Originally Posted by dapack

mike, nice to see you back, hopefully you all dried up a little bit up there.

yea were getting a bit dryer, still lots of standing water though , but its going down down down... haha..

[mikeh40+]

just a quick update for my homie`s.

got called to work just as i was starting my workout, so i totally missed the training session today, i`m parked in a siding waiting on some eastbound trains to go by and this is one of the places where i can bootleg into a network,, sweeet huh,, anyway, i`ll update my diet to a T when i get to my hotel, late tonight,, thanks to everyone for following along, and it really helps keep me motivated to reach my new bf drop,

[projecthatch92]

What bf did you get to on your last cut and what was your diet like? I'm just curious because I remember seeing pictures and you looked stacked!

[mikeh40+]

Originally Posted by projecthatch92

What bf did you get to on your last cut and what was your diet like? I'm just curious because I remember seeing pictures and you looked stacked!

bf was 7-8% weighed 183, so dropped about 15 pounds on that cut, back up to a bit higher bf now,, did a test when i started the slin sane but it came in at the high 10% which is way off, more like 14% from looking at the pics i took the other day,, my bulking diet added a bit more bf than i wanted which could be part of my problem right now.. could still be in a rebound type of thing and my body does not want to drop the excess bf that it grew in the last 4 months,,

[mikeh40+]

Dan-o and my fellow homie`s,, here is my diet for the day,
spent a total of 11 hours on the train and ate about every 2-2 1/2 hours
actually feel pretty good considering the lower carb intake over the last 2 days, dont feel as bloated nor as fat as i did on friday,

supplements i`m using right now

slin-sane
creatine mono
BCAA`a
AAKG
multi-vit
vit-c
flax seed oil

todays intake of food

1) 11:30 a.m
8 whites 2 whole eggs
1 cup of cooked oats, the 1 cup is dry before cooking

1:30 bottle of crystal light with the following
5 g creatine mono
5 g BCAA
1 tablespoon AAKG powder

2)2:30 p.m
chicken breast 6oz
whole wheat bread 2 slices
1 slice of cheddar cheese
1 packet of light mayo

3)4:30 p.m
2 cans of tuna
3 packets of miracle whip= total of all 3 packets=6 g carbs, 7.5 fat, 0 protein
1 cup of brown rice

4)7:00 p.m
6 oz steak
3/4 cup brown rice with soy sauce
1 cup broccoli

5)9:30 p.m
chicken breast 6 oz
rice cakes= 1 small packet of mini rice cakes= 15g carbs, 3 g fat, 1g protein
1 cup of broccoli

6) 11:30p.m
chicken breast-6oz,,, bedtime

totals
protein=293
carbs=198
fats=?? 25-40

overall the lower carbs are not a issue, feel good, better than a long time actually,, looking forward to getting home and doing a chest workout tomorrow, probably in the evening depending on when i get out of mandan to work home,,
have a good day
mike

[mikeh40+]

so now i`m still in my hotel room, waiting and waiting for my call, sounds like it wont be until 2 or 3 this afternoon before i get called out, which is pissing me off, now i wont get home until after midnight unless something changes, so its going to be a very late workout when i get home,, this is what makes training such a bitccccccccH... anyway my daughter has bronchitis , and today i wake up with a sore throat , figure i`m coming down with it now also, nothing serious but the sore throat,, which sucks...... see how i feel later, but i`m going back to sleep for a bit, still tired,, catch ya later when i wake up.. again..

[chrispghmuscle]

Nice, dan is going to kick your ass in the gym buddy.. I'm on the same protein but (less) carbs..oh god I feel faint.. geeze o pete.

[projecthatch92]

are you able to cook everything while you're operating the train? how does taht work?

[mikeh40+]

Originally Posted by chrispghmuscle

Nice, dan is going to kick your ass in the gym buddy.. I'm on the same protein but (less) carbs..oh god I feel faint.. geeze o pete.

haaha, well just grab that walker and hold on if your feeling like fainting,, hahaa,,, thanks for checking in on the new log chris

Originally Posted by projecthatch92

are you able to cook everything while you're operating the train? how does taht work?

i have everything all precooked, and i wrap all my foods in tin foil and there is a place on the engine that i place the food that keeps it nice and warm,, also we have side wall heaters next to the seats on our newer locomotives that i can place my foil on that works like a dream,,