T Nation

If You Stay Ready, You Ain't Got to Get Ready


#1

Hi T-nation

  • Today I am starting my log on t-nation, before that I had a log on another forum but that seems very inactive.
  • I’m using intermittent fasting, which I started by the beginning of july 2016, I had a weight of 106kg back then.
  • My eating windows is from 11:30-13:30 until 19:30-21:30 (8 hours in total)
  • My philosophy about working out it that is should be as effective as possible. That is why I make sure my workouts are as close to 60 minutes as possible.
  • I am inspired by the shape of youtuber Greg Ogallagher.

About me
Height: 197cm
Current Weight. 95,6kg (20-10-2016)

Program:

  • 23-09-2016 and moving forward I have been using the leg days from Canditos 6 week program combined with 2 weekly upper body days that are inspired by bodybuilding.

Goals: Leaner body and higher energy levels.

  • After 3½ months of cut i am currently trying to do a maintenance intake for a month. That means maintenance from 15th of November until the 15th of November.
  • I want to be able to do 10 repetitions of squat with 140kg.

#2

Log 19/10/2016: week 4, workout 4.

[b]- Bodyweight: 96,0kg

  • Kcal intake: 2993
  • Protein intake: 220[/b]

Workout

Squat 142,5 x3 147,5 x2

Sumo Deadlift
175 x3
185 x2

Hanging leg raises
BW x8
BW x8
BW x8

calfs / legpress(6th hole)
120 x10 / 120 x10
120 x10 / 120 x10
120 x10 / 120 x10

Notes:

  • went fine.

#3

Log 20/10/2016

[b]- Bodyweight: 95,6kg

  • Kcal intake: 2693
  • Protein intake: 207[/b]

Notes:

  • Surprised to see weight had fallen

#4

My own metabolism needs me to lift for about 90 minutes to kick up into burning fat throughout the day. Everyone is different.


#5

Thank you for the advice paules :). When i get to a fat burning platau i will definitly give your advice a try.


#6

Log 21/10/2016:

Kropsvægt: 96,4kg

  • Kcal indtag: 2216 + pizza og cocio
  • Protein indtag: 173 + same

Workout
Pause Bench Press
100 x5
100 x5
105 x5

Pause skrå bænk
80 x5
80 x5
80 x5

Barbell Row
80 x5
80 x5
80 x5

Arnold press
27,5 x5
27,5 x5
27,5 x5

Weighted Chin-up
30 x4
35 x4
40 x4

triceps extensions / incline curl
12 x10 / 15 x10
12 x10 / 15 x10
12 x10 / 12 x10
12 x10 / 12 x10

Logbog den 22/10/2016:

Kropsvægt: 96.6kg

  • Kcal indtag: 2600
  • Protein indtag: 239

#7

Logbog den 23/10/2016: Uge 5, Træning 2.

Kropsvægt: 96,0
- Kcal indtag: 2989
- Protein indtag: 199

Workout
Squat
150 x3

Sumo Deadlift
137 x4
142 x4
147 x2

Læg / Benpres(hak6)
120 x10 / 120 x10
120 x10 / 120 x10
120 x10 / 120 x10

hanging leg raises (strækte ben)
BW x8
BW x8
BW x6

stomach vacuums
35 sekunder
35 sekunder
35 sekunder

Logbog den 24/10/2016:

Kropsvægt: 95,3kg
- Kcal indtag: 3047
- Protein indtag: 238

Workout
Bench Press
110 x5
115 x5
115 x5

skrå bænk lillefinger på ring
80 x5
80 x5
80 x5

Barbell Row
80 x5
80 x5
80 x5

Arnold press
30 x5
30 x5
30 x5

Weighted Chin-up
30 x5
35 x5
40 x5

triceps extensions / incline curl
12 x10 / 15 x10
12 x10 / 15 x10
12 x10 / 12 x10
12 x10 / 12 x10
10 x10 / 10 x10