this is my first post here, but i like to think that i know a thing or two bout training and nutrition, but i've always had trouble putting theory into action.. i've put it in action but never achieve my goal.

so i've decided this is it.

i'm going to do this once and for all! i'm going to join that transformation challenge on the 5th... just to make sure! haha

down to business.
basic: 22/male/6'/194lbs-> 17-18% bf
160lbs-> lean mass
34lbs of FAT!
Goals: i have a have devised a 6 month training period to reach the ultimate goal. i have broken this into a 4 week bench mark (P1), 12 week bench mark (P2), 24 week bench mark(P3).
continue to work my current workout/diet for another month, then reduce some carbs, increase cardio, increase weight intensity more till (3mo) then bulk (increase cals) but keep up the cardio, and intense weights.

my reasoning: i think this fits my goals well, i have an ok base of starting out on this journey. i have been training more core based work outs and more leg work outs for the past 3 weeks. i do a 4 day a week weights, 2 days just cardio (35-45 mins). m, tue, thurs, sat are weights. usually 7-8pm.

the following is my routine and will be for the next month
m:
deadlift 3x8-10 (110, 120,130)
squat 3x8-10 (140,150,160)
leg press 3x8-10 (220,240,260)
front squat 3x8-10 (135, 155,155)
calf raises 3x8-10

bout 15 mins of cardio after

tue:
bench press 3x8-10 (140,150,160)
incline press 3x8-10
decline press 3x8-10
flys 3x8-10
close grip press 3x8-10
tri bent over extensions (rope) 3x8-10
tri single arm press down 3x8-10
tri push down (bar) 3x8-10 <-- usually a descending set, starting a 130 and do 8reps, and then move it down to 120, and so on to 30 or 40
some abs followed by 15 mins of cardio

thur:
arnold press 3x8-10
smith press 3x8-10
lat raise 4x8-10
front raise 4x8-10
shrugs 4x8-10

hard abs day followed by 10 mins of cardio

sat:
pull ups 3x8-10
lat pull down 3x8-10
cable row 3x8-10
bent over row 3x8-10
and sometimes i do the over head pull down 3x8-10
preacher curls 3x8-10
reverse curl with ez bar 3x8-10
single arm curl 3x8-10 <-- usually a descending set, starting a 40-50 and do 8reps, and then move it down to 30-35, and so on to 10

some of bliques followed by 15 mins of cardio


Meals: this is where ive lost it in the past..

bmr:1930kcal- actual with activity factor 2900kcal
minus 15% or so= 2400kcal daily intake
35:45:20 >> protein:carb:fat ratio >> 214g:275g:55g
fruits include: banana, apple, orange, grapes, strawberries, black berries.
protein shake+ has usually milk and fruits
protein shake+ is just a protein reg shake

1st: 10-11AM
2 whole eggs
3 eggs whites
10oz 1% milk
2 slice whole wheat
fruit
3000mg CLA

2: 1-2pm
8 oz milk
yogurt

3: 4-5 pm
chicken breast
2 slices of wheat breat
veggies
milk and water
3000mg CLA

4:630 pm
pre work out:
15g whey in water
1 Tbsp honey

5: 8-9pm
post:
protein shake++

6: 10pm
4oz tuna
2 slices of wheat
milk AND zero sugar juice
fruit AND veggies
3000mg CLA

7:12pm
chicken breast or turkey cubes
on 10 no sodium crackers

8:3-4 am
pre bed:
protein shake - 8 oz milk with 30g


i usually go to sleep late and wake up late... sleep 3-4 am and wake up 10-11:30AM. sometimes i can't fit in #7(when i fall a sleep earlier) but i know how important post workout nutrition is.


that's all i've got for now, im formulating the finals of Phase2 and Phase3, if you guys have any training/nutrition schedules and schemes that you'd like to share please do!!!!
im also looking into adding Animal Cuts to my supps starting in Phase2.. any comments?

Good luck with the log.

Can I just ask if the weights you've put up are in Kgs or Lbs?

all weights are in lbs...sorry!

May your FACE always GRACE this PLACE.

May you always pull in your spirit and always be near it.

May the motivational thunder rumble your feet and make reaching your goal sweet.


Congrats on the new journal.

From my heart to yours, I wish you all the best in life and within your fitness goals!


Chillen

thanks chillen, i went jogging earlier for about 40 mins, had some tastey meals afterwards... bout to have my protein and pass out for the night!

i did a shoulder set tonight ( weights in lbs)
arnold press(dumbell) 3s 35x8 40x6 40x6
shrugs (barbell) 4s 135x10 185x10 205x8 205x8
shoulder press (dumbell) 3s 50x10 70x6 70x6
lat raise 3s 17.5x10 20x8 25x6
front raise 3s 17.5x10 25x8 30x6

after - about 20 mins of id say 55% cardio then i got talked into a game of basketball... heh

feeling good, and i can see results from 3 weeks ago, will post pix tom

sorry it took me so long to repost and post these pix and updates.

anyhow, my week has been usual- pretty good. feeling a bit leaner, and stronger. this is week three, so after next week i will start to cut my carbs by 50g-70g a day- pre workout (basically no toast with breakfast) and i'm going to move my workout from 8pm to 12 pm, so i can get full use of the post work out meals.

i have also decided to add Lipo 6 to phase two. so i take that if i keep my protein intake at 35-40 % ( 214gramish/day) and cut my carbs off by 50-70gramish ( going from 275g to 225-205g/day).. with lipo.. with some HIIT cardio 2 days.. i should be able to keep muscle and loose FLAB

here are the pix.. (sorry, i don't buy news papers )
basically: 22/male/6'/194lbs-> 17%bf

im switching it up this week, going a full 5 day, isolated body parts to kinda stimulate growth, and hit those body parts that i've noticed are in need of a bit more action.
I did a heavy tri day with a little bit of bicep work yesterday. and today i hit my chest really hard. did a lot of concentrated, heavy work.

I don't know if i should keep my diet the same..... i'm at 193 lbs so no real weight loss, but the diet has been nutritionally substantial that i've noticed growth and optimum recoop. i'm wondering if i keep it the same (where im gettin enough protein to build/rebuild muscle ) and just continue the increased cardio- if that will help me loose body fat?? or will it hinder muscle growth!?

btw- i'm not tryin to get freak sized or anything, just need to get down to like 10%ile BF with substantial strength.