Macka's Crea - Genic journal

[macka]

Hi,

Just a background for people who don't know me. I've been training for years, but took a bit of time off due to injury. I'm now re habbed and back in the gym.

My stats

5'6"
210 lbs
24% BF (yes I know I am a butterball LOL)
17" neck
44.5" chest
36" waist
16" biceps (they will grow again damnit)
28" quads
17" calves

So my goals are to get back to where I was, and get bigger from there. So the waist goes down to 30 the chest goes to 48, the bis to 18, and the legs well they don't need much, just more definition.

My diet is getting the carbs trimmed down and more greens. I'm eating roughly 100 grams of carbs a day, and I will be tapering it lower by 10 grams in another 2 weeks. I will probably go as low as 50g over the next few months. I eat lots of game meat seeing I already have it. The vegies are mostly greens with some peppers thrown in for flavour. I don't touch pop or junk food anymore, and comfort food has been axed from the diet.

For supps I take a multi vitamin and fish oil both are from GNC (they were free). I have a pre and post w/o shake, the pre workout is a regular 1 scoop of whey concentrate mixed in water, and the post w/o is made with 1 scoop of of MRP and one scoop of isolate, mixed in skim milk with some natty pb. I also take amino acid caps and apple cider vinegar.

I do cardio every am before work and my workouts are done after work. Cardio is done on an empty stomach.

[macka]

I have to add that I have some minor cramping but after chatting with weider, I am upping my water intake to 7 litres to see if it make a difference.

[Knuckles28]

you fat bastard!!! lol im a fatty now too, its just too easy. Hopefully i can loose my keg before we head south next march!
Good luck getting back into it, i'm trying but.... ya double cheeseburgers.

[Knuckles28]

Macka you going to post any before pics??? so we can follow your progress??

[macka]

[QUOTE=Knuckles28;217299]Macka you going to post any before pics??? so we can follow your progress??[/QUOTE]

I have before pics, but I don't think the creatine will have a major bearing on my fat loss. The diet will determine that. I am logging my workouts to show gains in strength and endurance.

I will start a log for my fat loss after this test is finished. I'll even have the fat and fit pics up for you to oggle.

[macka]

Cardio 45 mins before breakfast

added 500 ml more water during cardio (total 1.5 litres)

supps 1 multi vitamin
4 fish oil caps
2 turmeric caps
4 aminos

Breakfast 6 egg whites, 4 eggs, 1/4 c mushrooms, 4 tbsp salsa, 1/3c shredded cheese (loose not packed), 5 tbsp onion

1 litre of water

[macka]

extra water is making a difference, cramps are backing off.

A.M. weight 207

[macka]

Hehe leg day tonight.

[macka]

Lunch
6 hard boiled eggs salad

mid afternoon protein shake

Supper

12 oz venison chops grilled on bbq
3 cups grilled greens on bbq
snow peas, broccoli, cauliflower, asparagus, 4 tsp olive oil and spices

My PWO shake will be a scoop of MRP, a scoop of whey concentrate, 500ml skim milk.

[macka]

My leg routine for those interested

warm up 10 mins on exercycle moderate pace

leg extensions
4 sets 6-8 reps 220 lbs
leg curls
4 sets 6-8 reps 180 lbs
squats
3 sets 4-6 reps 1st 185, 2nd 225, 3rd 245
DL's
2 sets 6 reps 1st 330, 2nd 315
Donkey calf raises with dip belt on holding 135 lbs 3 sets 12 reps
seated calf raises 2 sets 12 reps 180 lbs