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  #1  
Unread 02-01-2017, 08:13 AM
averagetoabs averagetoabs is offline
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Location: South Korea
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Default 60 Day Transformation 2017 (14% to 9% Body Fat)

Hey guys,

I posted a few other logs in here (a training log and a holiday food log), but I was not diligent about keeping them. That is going to change with this.

I started a 60 day transformation today. It's going to be my last big fat loss push to go from 14% to 9% body fat.

Here's the numbers (I'm 5'6):


Current Waist Measurement: 82 cm (32.3 inches)

Goal Waist Measurement: 76 cm (29.9 inches)



Current Weight: 68.2 kg (150 pounds)

Goal Weight: 62.7 kg (137 pounds)




The way I’m going about this is as follows:

Use flexible dieting, but ensure that the first meal of the day is “clean” (in order to build that up as a habit.
Keep protein at least 100 grams/day
Shoot for 2300-2500 calories/day
Do intermittent fasting in the mornings
Two 24-hour fasts per week
Lift heavy 4 times per week.

I’ll be including both my food log as well as my training log in this forum.


DAY #1

Workout
Rest day.

Food Log

Dinner (9:00pm)

Canned Chicken (90 calories, 25 g/protein)
150 grams pasta (575 calories, 20 g/protein)
Pasta SauceI need to read the rules post.(100 calories)
Peppers and Onions (about 50 calories)
Olive Oil (100 calories)

Dessert (9:30pm)

Pancakes (400 calories, 12 g/protein)
1 Tbsp Butter (100 calories)
2 Tbsp Maple Syrup (100 calories)

Total For The Day- 1515 Calories, 57 Grams/Protein
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I'm a fit guy that used to be fat. Now I'm trying to get ripped, and documenting the journey.

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  #2  
Unread 02-01-2017, 10:18 AM
farrenator farrenator is offline
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Why so low protein?
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  #3  
Unread 02-01-2017, 01:57 PM
squat squat is offline
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You want to go to 9%, now? I have some serious doubts. I NEVER see small guys get all the way lean. They fail, move the goal posts. I know from experience, getting skeletal, I know how your grasp of muscle slips as your diet shifts from a honeymoon to separation, and your body's the wife that ain't satisfied making off with your fat, alone. You want an annulment, but you can't have one. It's a long, hard divorce. You will lose all your possessions. You will fight over where your kids go to school!

Good luck. It would be cool if you pulled it off. But then if you do, everybody and your body will be begging you to bulk up and start eating again.
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  #4  
Unread 02-01-2017, 03:15 PM
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zLeeKo zLeeKo is offline
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Quote:
Originally Posted by squat View Post
You want to go to 9%, now? I have some serious doubts. I NEVER see small guys get all the way lean.
+10

Smaller guys have tendency to dissapear at single digit BF.
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  #5  
Unread 02-02-2017, 07:42 PM
averagetoabs averagetoabs is offline
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All in all, this wasn't a bad day. I got off to a rough start by having chocolate for breakfast (I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. me).

Fortunately, I was able to rectify it later in the day, and still hit my daily calories all right. I do need to eat a bit more protein (shooting for 100 grams/day), so I'll be working on that.

Workout

Chest Workout

Bench Press: 3 sets of 5 reps (65kg, 65kg, 62.5kg)

Incline Bench: 3 sets of 5 reps (45kg all sets)

Food Log

Morning (11:00am)

Chocolate (700 calories)


Lunch (Noonish)

About 100 grams of Yogurt (100 calories)


Late Afternoon

Canned Chicken (90 Calories, 25 grams/protein)

Mixed Veggies (100 calories)

1 Egg (80 Calories, 7 grams/protein)

Salad Dressing (50 Calories)

Chocolate (100 Calories)


Dinner

Canned Chicken (90 Calories, 25 grams/protein

Kimchi Pancake (700 calories, 9 grams/protein)


Dessert

Pancake (400 calories, 5 grams/protein)

1 Tbsp Butter (100 calories)

2 Tbsp Maple Syrup (100 calories)


Total For The Day- 2,610 Calories, 71 Grams/Protein
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averagetoabs.com
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  #6  
Unread 02-02-2017, 07:46 PM
averagetoabs averagetoabs is offline
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Quote:
Originally Posted by squat View Post
You want to go to 9%, now? I have some serious doubts. I NEVER see small guys get all the way lean. They fail, move the goal posts. I know from experience, getting skeletal, I know how your grasp of muscle slips as your diet shifts from a honeymoon to separation, and your body's the wife that ain't satisfied making off with your fat, alone. You want an annulment, but you can't have one. It's a long, hard divorce. You will lose all your possessions. You will fight over where your kids go to school!

Good luck. It would be cool if you pulled it off. But then if you do, everybody and your body will be begging you to bulk up and start eating again.
Haha, I definitely enjoyed reading that! And yeah, for me I'm not really concerned about looking too small. I figure I can always slow bulk once I get down there, or, worse comes to worse, do a few bulking and cutting cycles over the next year to even things out.
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  #7  
Unread 02-03-2017, 07:18 AM
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tellurium tellurium is offline
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Quote:
Originally Posted by averagetoabs View Post


Total For The Day- 2,610 Calories, 71 Grams/Protein
For reasonably high calories, how is you protein so low?

100g comes pretty easily with "normal" eating if you don't eat complete crap.
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  #8  
Unread 02-03-2017, 10:17 AM
stallion009 stallion009 is online now
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Quote:
Originally Posted by tellurium View Post
For reasonably high calories, how is you protein so low?

100g comes pretty easily with "normal" eating if you don't eat complete crap.
Agreed, though his log does explain it. It's because of pancakes and chocolate being the dominant calories.
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  #9  
Unread 02-03-2017, 01:18 PM
squat squat is offline
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Quote:
Originally Posted by averagetoabs View Post
Haha, I definitely enjoyed reading that! And yeah, for me I'm not really concerned about looking too small. I figure I can always slow bulk once I get down there, or, worse comes to worse, do a few bulking and cutting cycles over the next year to even things out.
Yeah, I like your blog. I think you have a good handle on what you're doing, and you have the initiative to do it. 9% bf is kind of a crazy goal. Regardless, you're not too far out from having the abs and doing what you want with them.
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  #10  
Unread 02-04-2017, 12:15 AM
averagetoabs averagetoabs is offline
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Day 3 is officially down, and, on pretty well all levels, I would consider it a success. I need to read the rules post.My diet was mostly on point, and, as a bonus, I actually got MOREI need to read the rules post.protein in than I was intending.

I was able to diligently follow my morning intermittent fasting system, consuming only coffee and water until around 1:30pm. I need to read the rules post.At that point, I broke the fast with a super healthy lunch (chicken salad with hard boiled eggs), had some pasta later in the afternoon, and hit a pull workout in the evening (I actually finished the entire workout today, unlike yesterday).

All in all, still feeling pretty good. I need to read the rules post.I was a little bit hangry early in the day, but I know that's just the first week adjustment period, and things will get easier by week 2.

Workout

Pull Workout

Weighted Chin-ups: (22.5 KG + 68 KG Bodyweight) 4 reps, (20 KG + 68 KG Bodyweight) 5 reps, 4 reps, 4 reps (3 minutes rest)

Pullups (Bodyweight): 5 reps, 5 reps, 4 reps, 4 reps, 4 reps (3 minutes rest)

EZ Bar Curls (30 KG) 6 reps, 6 reps, 5 reps, 5 reps, 5 reps (2 minutes rest)

Captains Chair Leg Raises: 5 sets of 6 reps (1 minute rest)

Food Log

LunchI need to read the rules post.(1:30pm)

200 GramsI need to read the rules post.Canned Chicken (180 Calories, 50 Grams/Protein)
Mixed Veggies (50I need to read the rules post.Calories)
2 Egg (160 Calories, 14 Grams/Protein)
Salad Dressing (50 Calories)
Chocolate (100 Calories)

Afternoon (4:30pm)

150 Grams Pasta (575 Calories, 18 Grams/Protein)
Pasta Sauce (50 Calories)

Dinner (8:30pm)

Kimchijeon (700I need to read the rules post.Calories, 9 Grams/Protein)
100 Grams Canned Chicken (90 Calories/ 25 Grams/Protein)

Dessert (9:00pm)

Pancake (400 Calories, 5 Grams/Protein)
1 Tbsp Butter (100 calories)
2 Tbsp Maple Syrup (100 calories)

Total For The Day- 2,555 Calories, I need to read the rules post.121 Grams/Protein
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averagetoabs.com
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