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  #1  
Unread 07-16-2013, 02:25 PM
kirby kirby is offline
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Default Kirby-UD2 road to 10 % bodyfat

Hello everyone,

Fantastic forum. Hoping to log my progress here, and help me reach my goal.

Currently hovering around the 12-14% mark I would guess, going to get down to 10% for once in my life!


Stats Current

Weight : 152 lbs (Down from 192 at peak -)
Bodyfat : Not really sure - anyone hazard a guess?
Waist across bellybutton: 28 inches
Waist lower down: 30 7/8? inches
Arms: 14 2/8 inches
Quads: 24 inches
Age: Just turned 29

Best lifts at different weights:

1rm

Squat: 160 kg
Deadlift: 205 kg
Bench: 87 Kg (appauling I know- hoping to address once hit finish dieting)
Pull ups: 17-20 super wide dead hang no momentum (at 155 ish)
Dips: 5 x (BW + 40 Kg at 155lbs)
Miltary Press: 70kg 1rm (60kg x 6 reps)
Push Press: 80 kg x 3
Chin Ups : 8 reps (BW+ 30 kg at 155 lbs)

Goals:

Squat: 180 kg
Deadlift: 220 kg
Bench: 100 Kg

Maintenance Kcals: 2200 Kcal I guess.
GOing to follow the UD 2.0 book as close


Been running an IF protocol for last 3 or so months, has worked really well. However weight loss has pretty much stalled for the last 3 weeks. I took a week off at maintenance kcals as the book suggests and took the plunge to start UD2 last week.

Have maintained most of my strength, maybe dropped 10 % or so on main lifts and got much better at dips, pull ups.

I also had a hamstring strain, so wasn't able to squat or deadlift anything for last 6 months or so. Been seeing a sports physio, and have finally got back some heavier weight on squat and deadlift.

This is actually my second week of UD2, should of logged last week.

Pictures: With a pump, and gym lighting so look better than I probably do in normal lighting here () Will try to take some more as I go along:

[IMG][/IMG]

[IMG][/IMG]

Kirby
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  #2  
Unread 07-17-2013, 06:38 AM
kirby kirby is offline
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Monday Depletion:

Legs/ Arms
1 min rest between sets

Warm up40, 60 )

Squat 3 x 12 - 13 on last set (80 kg)
Pretty tough as I did some ad hoc running on Saturday which wasnt smart, but was bored and had the carb load Friday.

Leg Press - 3x15 ( 35 kg a side)
Hamstring seated 4x15 (85)
Leg curl (quads 3 x 12 (85)

Arms

Pushdown 4 x 15

BB Curl Ez bar against wall 20 kg 2 x 15

Calories were slightly higher than I wanted. 100 over
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  #3  
Unread 07-17-2013, 06:54 AM
kirby kirby is offline
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Tuesday - Chest/ Back/ Shoulders

1 minutes ish rest between sets
Chest

Incline Bench - 3x 12-15 (50, 55, 55 (13) Better than last week.
Military Press - 3x 12 -40 Kg)
Pull up -12, 8, 6
BB Row - 3x12 -15 70 kg better than last week, underhand grip.
Dips more tricep 3x 15, 12,12
Read Delt - Db Raise - 3 x 15 7.5 kg
Shoulder Press - standing machine thing 2 x15

Clean and Press ( Don't Know why I did this but saw the bar there at the end) 60 kg then 70 kg. Tried 80 kg but it turned into a High pull, that wasnt that high.

Carido Stepper - 30 minutes+ 13 on Bike

Good workout over 2 hours + in the gym though.

Calories and macros Bang on - 1250

Last edited by kirby : 07-17-2013 at 06:56 AM. Reason: additional info
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  #4  
Unread 07-17-2013, 11:45 AM
kirby kirby is offline
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20 minutes on the cross trainer and boxing for about 30 minutes. Not a bad one, looking forward to tomorrow.
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  #5  
Unread 07-18-2013, 03:48 AM
kirby kirby is offline
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Happy its Carb load day, Took my weight this morning 151 lbs. Measurements still the same for waist across the to 28 ish, however lower ones is under 31. Not sure the top measument is of that much use, as I do't think there is much fat left across that line, its all a little bit lower back and low abs.

Have dropped a 1lbs so far as I started it at 152 lbs.

Certainly look a little leaner.

Assuming Im 13 % ish at 151 , means I would be 10% at 146 lbs - 5lbs fat
at 12 % ish means I would be 10% at 148 Lbs - 3 lbs fat
All assuming no muscle loss.

So projected another 5 weeks or so.

Also need to get better at the carb load, had way too much fat last time and was holding too much water ( had a bag of doritos with 40 gs of fat on Thursday) on the Saturday.

Last edited by kirby : 07-18-2013 at 03:56 AM.
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  #6  
Unread 07-18-2013, 03:58 AM
kirby kirby is offline
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After 3 days low carb
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  #7  
Unread 07-18-2013, 04:30 PM
kirby kirby is offline
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Really good work out today, was stronger than last week got 4 reps on squat at 140. With a slight spot. Heaviest this year due to injury , not sure how it's even possible after 3 days depleted. However before this I was doing a lot of volume, 5 days weights plus cardio , so the extra rest is probably the difference and was doing a normal split before, so now not completly destroying the muscle.
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  #8  
Unread 07-21-2013, 03:38 AM
kirby kirby is offline
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Posting on the phone. Carb up went better than last week, didn't eat as much and was still hungry fat totalled at 87 g Ish, tried hard to keep it down but the oatcakes sent me over. Carbs were bang on as was protein. Quite hard to find food s high in carbs, low in fat. Sucrose and fructose were in the limits as well. Have more of an idea on what I can eat for next week, but looked bigger on Saturday was still holding water or fat, not sure around lower back.
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  #9  
Unread 07-21-2013, 03:50 AM
kirby kirby is offline
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Power eworkout
Deadlift 3 reps 120 ,140,160 x 2,180 x3 sam e for last 3 weeks annoying me. But I know I need to drop the weight. Thinking about doing ed CO an deadlift program.
Bench 70*6, 80*1, 60* 8
Pull up 3*8
Db row 50*3, 60*5
Shoulder press machine 3*6
Biceps and Triceps

Took 1 hour 40 to do the above, missed cardio Thursday so ended up going back and some how trained legs, 130 *2 good considering all the volume. Cardio 30 minutes on the rower.

Kcal 2000.

Also can't move today, not surprising.
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  #10  
Unread 07-21-2013, 03:50 AM
kirby kirby is offline
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Also did shrugs with 130*6
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