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2 Week Transformation?!

Hanley · 2010-09-21 22:38:31

I'm running a little experiment. I've the next two weeks off work and am tired of being a fat b@stard, so I want to see just how much of an impact I can make on my body in that time. I'm gonna use this log as more of a blog and just include EVERYTHING I'm thinking in addition to recording training in my normal log too.…

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#62 24-09-2010 4:21pm
Hanley

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d'Oracle wrote: »

Sorry, I literally realised after posting that what a cruel an unusual thing it was to post in this thread....

Hahaha you've more heart than most so.

I've squeezed a small buttered popcorn in the cinema later into my daily kcal allowance. I'm happy.

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#63 24-09-2010 4:24pm
the drifter

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Hanley wrote: »

I would tell you to f*ck off, but I'd probably get infracted again.

I can easily arrange that for you...

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#64 24-09-2010 4:43pm
Hanley

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Friday 24th September 2010

TRAINING
Rolling - Legs and arms

Deadlifts (beltless) - Coan- Phillipi Week 5:
60kg 2x5
100kg x2
140kg x2
180kg x1
205kg x3

"Speed" Pulls:
170kg 3x3

Clean Pulls:
145kg 3x5

SLDL:
160kg 3x5

Bent Over Row:
100kg 3x5

Kneeling Pulldowns:
worked up to 90 x5

Good Mornings (paused):
60kg x5
95kg 3x5

CARDIO
CrossTrainer:
Level 14 - 20 minutes (AM)

Then in the PM, I was supposed hit more crosstrainer but ran out of time and couldn't get to the gym, so was gonna walk, and ran out of time so couldn't that, so off I go on my 5km run.... about 500m my back starts to cramp up. Badly. Of course it does. I deadlifted hard this morning. A bright idea hits and I decide to loop around and run towards my local park to do some hills instead.

I get to the park, tell myself I'll do 20 total and leave it at that. First set of 5 hurts. BADLY. Second set nearly kills me. F*ck that... I'm not suffering thru 2 more sets of that, so I decide I'll run the last 10 non-stop.

5 in and I'm f*cked, I'm basically crawling up the hill at this stage. Get to 8 and think "maybe that red bull shot wasn't a good idea". Get to 9 and then THAT bubble starts to form. Anyone who's been sick from exercise will know it. Choking it back as I get to the top of the tenth and then realise... "bollox... what if the food I ate earlier hasn't digested? I can't afford to be wasting calories like that". So I choke it back, collapse on the ground and wait for the pain to stop.

Time taken? Who f*cking cares.

DIET
Meal 1 - Special K and chicken fillet
3 Hydroxycut
Meal 2 - 2 scoops of whey, 1 scoop of vitargo
Meal 3 - 2 chicken kievs
Meal 4 - chicken fillet tossed in franks hot sauce, 1 dessert spoon of PB
3 Hydroxycut
Meal 5 - 1 scoop of whey and small buttered popcorn
Meal 6 - 1 scoop of whey

Total kcals: 2,200 - 200g protein, 147g carbs, 92g fat

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#65 24-09-2010 4:45pm
Hanley

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the drifter wrote: »

I can easily arrange that for you...

I can arrange it for myself. TVM.

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#66 24-09-2010 5:58pm
Hanley

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Hanley wrote: »

Level 12, 13, 14 - 10 mins each (PM)

That's about to turn into a 5km run. I'm going for 5km because I don't have time to walk it, I had planned to walk it cos I got held up dropping someone somewhere, but now I don't have time to do that. So now I have to run. I f*cking hate running. A p!ssed off run. This'll be fun.

Guess on time to P.O BOX Go.f*ck.yourself.

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#67 24-09-2010 6:33pm
Hanley

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Hanley wrote: »

That's about to turn into a 5km run. I'm going for 5km because I don't have time to walk it, I had planned to walk it cos I got held up dropping someone somewhere, but now I don't have time to do that. So now I have to run. I f*cking hate running. A p!ssed off run. This'll be fun.

Guess on time to P.O BOX Go.f*ck.yourself.

So off I go on my 5km.... about 500m my back starts to cramp up. Badly. Of course it does. I deadlifted hard this morning. A bright idea hits and I decide to loop around and run towards my local park to do some hills instead.

I get to the park, tell myself I'll do 20 total and leave it at that. First set of 5 hurts. BADLY. Second set nearly kills me. F*ck that... I'm not suffering thru 2 more sets of that, so I decide I'll run the last 10 non-stop.

5 in and I'm f*cked, I'm basically crawling up the hill at this stage. Get to 8 and think "maybe that red bull shot wasn't a good idea". Get to 9 and then THAT bubble starts to form. Anyone who's been sick from exercise will know it. Choking it back as I get to the top of the tenth and then realise... "bollox... what if the food I ate earlier hasn't digested? I can't afford to be wasting calories like that". So I choke it back, collapse on the ground and wait for the pain to stop.

Time taken? Who f*cking cares.

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#68 25-09-2010 1:23am
Hanley

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5 days in at 92.7kg (night time weight)

http://i4.photobucket.com/albums/y143/Jameshanley/Photoon2010-09-25at01094.jpg

So far... so good. Things are shaping up nicely. Should be <92kg tomorrow. I can feel 90kg at this stage. I probably will cry with happiness when I get there. Just a warning to ya all.

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#69 25-09-2010 2:28am
Kev M

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Only a few % away from anatomy chart stuff now! Great work so far

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#70 25-09-2010 9:01am
Hanley

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Cheers Kev!

92.1kg this morning... so close to 91.9kg. I can feel it!!!

Off to train now, help out Ger and Rob at The Hercs Open, then train again and go out afterwards. Food in a bad for the day. Joy!!

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#71 25-09-2010 10:45am
itsallaboutheL

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Breakfast: a triple cheese pizza, 2 chicken breasts and a litre of milk.

enjoy your abs.

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#72 25-09-2010 12:10pm
Red Cortina

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itsallaboutheL wrote: »

Breakfast: a triple cheese pizza, 2 chicken breasts and a litre of milk.

enjoy your abs.

This is you not eating crap???
http://www.boards.ie/vbulletin/showpost.php?p=68112318&postcount=1142
What did you eat before now?

@Hanley: Abs are looking good:D, fair play to ya:pac:

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#73 25-09-2010 4:03pm
Hanley

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itsallaboutheL wrote: »

Breakfast: a triple cheese pizza, 2 chicken breasts and a litre of milk.

enjoy your abs.

You disgust me.

Red Cortina wrote: »

This is you not eating crap???
http://www.boards.ie/vbulletin/showpost.php?p=68112318&postcount=1142
What did you eat before now?

@Hanley: Abs are looking good:D, fair play to ya:pac:

Thanks! Lots done, but a sh!t ton more to do. Spent all day at a PL comp and just realised how much I missed it.

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#74 25-09-2010 5:50pm
the drifter

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Hanley wrote: »

Spent all day at a PL comp and just realised how much I missed it.

do it!!!!

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#75 26-09-2010 10:03am
Hanley

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91.8kg this morning... Beast'n.

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#76 26-09-2010 10:50am
Hanley

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Saturday 25th September 2010

TRAINING
Foam Roll - Legs, upper back, arms

Kroc Rows:
30kg x10
40kg x10
50kg x15-6-4rp

Double Overhand Shrugs:
100kg x10
120kg x10
140kg x15-8-5rp

Seated Dumbbell Powerclean:
10kg 'bells 3x12

One Arm Scap Raise:
baby 'bells 3x5

CARDIO
Spotting, loading and knee wrapping at the Hercs IPO Leinster Open for like 3-4 hours

DIET
Wake up - 3 hydroxycut
Meal 1 - Special K and chicken filler
Meal 2 - 2 sccops of whey, 1 scoop of vitargo (PWO)
Meal 3 - chicken fillet in franks hot sauce and 1 dessert spoon of PB
Meal 4 - chicken fillet in franks hot sauce and 1 dessert spoon of PB
3 hydroxycut
Meal 5 - 4 slices of toast (oops!)
Meal 6 - MaccyD's diet burger
Meal 7 - chicken fillet in franks hot sauce

Total: 2,500kcals - 262g protein, 160g carbs, 90g fat

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#77 26-09-2010 8:25pm
Hanley

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Sunday 26th September 2010

TRAINING
A few swings with a 4kg kettlebell

CARDIO
Trolley wars in Ikea
Mini-golf in Pirates Cove
An hour of wallpaper stripping in my room

DIET
Meal 1 - Special k and a chicken fillet
3 Hydroxycut
Meal 2 - MaccyD's diet burger
Red Bull shot
Black coffee
Meal 3 - 2 scoops of whey
3 Hydroxycut
Meal 4 - 4 chicken goujons, 6 strawberries
Meal 5 - 1 scoop of whey, 1 dessert spoon of PB
Meal 6 - 1 scoop of whey, 1 dessert spoon of PB

Total: 2,100kcals - 207g protein, 110g carbs, 95g fat

That's my day off this week. Only up to meal 4 so far but feel really bloated and like crap. Werd.

Ikea was good craic - trolley wars and pretending we were on bobsleighs. Tons of fun.

Was a nice day so road tripped to Pirates Cove and played a round there. I won. That's 3 games of mini-golf this summer undefeated.

And I'm about to do an hour of high intensity wallpaper stripping now. Craic!!

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#78 27-09-2010 11:47am
d'Oracle

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Hanley wrote: »

Ikea was good craic - trolley wars and pretending we were on bobsleighs. Tons of fun.

I have wondered how comparable pushing a fully loaded IKEA trolley is to sled work.

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#79 27-09-2010 10:20pm
JimmyR

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What brand of peanut butter are ya using?

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#80 27-09-2010 10:23pm
d'Oracle

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Peanut butter is serious business.

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#81 27-09-2010 10:31pm
Hanley

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d'Oracle wrote: »

I have wondered how comparable pushing a fully loaded IKEA trolley is to sled work.

Way too easy. Once it's moving you're sorted!

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#82 27-09-2010 10:47pm
Hanley

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Monday 27th September 2010

TRAINING:
Smolov Press - Week 3, Day 1:
40kg x5
55kg x3
67.5kg 4x9

Rolling Dumbbell Extensions:
22.5kg 'bells 3x10

Pushdowns:
crossover stack x10-6-5rp

Pushdowns (splitting rope):
plate 40 x20

Diesel Crew Shoulder Warm Up:
5kg 'bells - 3 movements per position x2

One Arm Scap Raise:
2.5kg 2x5

CARDIO:
10 minutes each on...
-Crosstrainer
-Treadmill (walking on incline)
-C2 Rower
-Bike

Then:
21-18-15-12-9-6-3
Hypers
Hyper sit ups
push ups
TIME: 12 minutes approx.

Then:
10 minutes incline treadmill walking

DIET:
Meal 1 - special k and chicken fillet
3 Hydroxycut
Latte
Meal 2 - Burrito wrap
Meal 3 - Diet burger
3 Hydroxycut
Meal 4 - 2 scoops of whey, 50g dextrose
Meal 5 - chicken fillet and 2 slices toast

Total: 2,150kcal - 190g protein, 170g carbs, 82g fat

Fairly crap day. Left my house at 8am, didn't get in til after 9.30pm having been in the gym too. Wasn't anywhere that I could really make great food choices either so did the best I could.

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#83 27-09-2010 10:48pm
d'Oracle

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Hanley wrote: »

Way too easy. Once it's moving you're sorted!

Park up the ramp?

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#84 27-09-2010 11:02pm
Hanley

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d'Oracle wrote: »

Park up the ramp?

I'm into it.

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#85 28-09-2010 1:59pm
Hanley

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Way not interested in training right now.

I have to.... foam roll, train legs, grip, biceps and do over an hour of cardio.

I'd rather sit on the crapper watching episodes of Lie To Me. I've already watched Cocktail this morning and am considering a Mighty Ducks marathon right now.

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#86 28-09-2010 9:48pm
Turbo_diesel

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Hanley the experiment seems to be working well you think this might have been easier using a version of a protein sparring modified fast for the two weeks & then a carb up or would you be to gassed to workout ?

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#87 28-09-2010 9:59pm
Hanley

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Turbo_diesel wrote: »

Hanley the experiment seems to be working well you think this might have been easier using a version of a protein sparring modified fast for the two weeks & then a carb up or would you be to gassed to workout ?

What's your definition of PSMF firstly....?

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#88 28-09-2010 10:15pm
Turbo_diesel

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Consuming your LBM*2 for your protein intake, eating an unlimited amount of veg but excluding any starches & using fish oil as your only fat intake for two weeks. So its basically running a massive calorie deficit while your only calories really come from the protein intake.

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#89 28-09-2010 10:19pm
Hanley

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Turbo_diesel wrote: »

Consuming your LBM*2 for your protein intake, eating an unlimited amount of veg but excluding any starches & using fish oil as your only fat intake for two weeks. So its basically running a massive calorie deficit while your only calories really come from the protein intake.

I think it would be a ridiculously terrible idea that would result in nothing but crap training and muscle loss...

You saw the one week update pic? You won't question the two week results when you see them.

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#90 28-09-2010 10:41pm
Turbo_diesel

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Not questioning the methods just wondering if there was an easier way of doing it since your on a mission to get to such low bf% in a 2week period. The high protein consumption & then the carb up at the end of the two weeks should limit the muscle loss.

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#91 28-09-2010 11:04pm
Hanley

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Turbo_diesel wrote: »

Not questioning the methods just wondering if there was an easier way of doing it since your on a mission to get to such low bf% in a 2week period. The high protein consumption & then the carb up at the end of the two weeks should limit the muscle loss.

LBM*2 in lbs or kgs?

I'm on a mission to get to a permanently low bodyfat. Not just two weeks and then go back up....

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