Ilker's Fat Burn Journal

ilker · 25-Jun-03, 09:59 AM

After a terrible experience of CKD, I decided to switch to what I was doing before: Low carb-high protein diet.

I lost too much muscle with CKD. So my goal is to regain some muscle while keeping fat loss.

I will follow T-Dawg 2.0 and Meltdown training for three weeks. Then I will switch to John Berardi's don't diet and OVT.

Stats:
age:26
Bf:%15
LBM:132
height: 179 cm

My eating will be look like this:

08.30
300 ML SKIMMED MILK
70 GR OATMEAL
20 GR WHEY

10.30
3 EGGS, 3 EGG WHITES
50 G COTTAGE CHEESE (LIGHT)

SNACK: PEANUT BUTTER

13.00
120 GR TUNA WITH 10 GRAMS OLIVE 25 0
1 TOMATO, 1 PEPPER
100 ML ORANGE JUICE

16..00
100 G BEEF
200 G LIGHT YOGHURT

WORKOUT
70 GR GAIN FAST, 20 GR WHEY

21.00
200 G GRILLED CHICKEN WITH VEGETABLES W?TH OLIVE OIL 5 GRAMS 5

23.00
COTTAGE CHEESE 75 GR

TOTAL 250 100 60 = 1940
MAINTENANCE 2405

Supplements: Tribulus, ZMA, Creatine, Flax Seed oil, Glutamine, GNC ultra Mega

I will not have post workout drink on non-lifting days.

My goal is to decrease bf to % 12 and keep muscle mass (hopefully gain some) in 6 weeks

ebon00 · 25-Jun-03, 10:03 AM

I'll be sure to look in here and see how you do with Meltdown training. It looks like a mother of a program (I was thinking about doing Meltdown 2 for a while but decided against it) and will probably work you till you hallucinate.

ilker · 25-Jun-03, 10:59 AM

Quote:

Originally Posted by ebon00

I'll be sure to look in here and see how you do with Meltdown training. It looks like a mother of a program (I was thinking about doing Meltdown 2 for a while but decided against it) and will probably work you till you hallucinate.

Yes Meltdown training looks pretty tough. I am curious about its effect as well. As far as I see , Meltdown II looks a bit thougher than I. (there are too much exercises that I am not familiar much - cleans, snatches etc..) I am a little afraid to do II for now...

Two months ago, I did German Body Comp which is similar to Meltdown. actually this was the only period of time that I lost fat and gained muscle at the same time...

anyway, we will see, I will keep you posted about the results.

Jock · 25-Jun-03, 11:00 AM

How long have you been cutting for now Ilker?

Jock

ilker · 25-Jun-03, 11:15 AM

Quote:

Originally Posted by Jock

How long have you been cutting for now Ilker?

Jock

three months but I did 40 days of Delta 1250 which is 5 day cutting, 5 day bulking...

Jock · 25-Jun-03, 11:21 AM

How much % bodyfat have you lost? what is your goal?

Jock

ilker · 25-Jun-03, 11:26 AM

Quote:

Originally Posted by Jock

How much % bodyfat have you lost? what is your goal?

Jock

I started with % 25 bf, 64 kg LBm and now % 15 bf with 61 kg LBM

my goal is actually to go down as much as I can (like %5-6) then I will bulk like there is no tomorrow, but not exceeding % 10 bf...

Jock · 25-Jun-03, 11:31 AM

Hey bro that's fantastic work, you should be proud! Remember, you could take some time out and stay at 15% for a while then have another crack at 10%.

10% BF is a big drop, cutting kills my motivation. I can only stomach 9-10 weeks of low-carb dieting and I'm done.

Great work anyway bro, BTW I noticed you've posted over at www.uk-muscle.co.uk it's a pretty new site but it's growing all the time.

Best of luck, Jock

ilker · 25-Jun-03, 11:42 AM

Quote:

Originally Posted by Jock

Hey bro that's fantastic work, you should be proud! Remember, you could take some time out and stay at 15% for a while then have another crack at 10%.

10% BF is a big drop, cutting kills my motivation. I can only stomach 9-10 weeks of low-carb dieting and I'm done.

Great work anyway bro, BTW I noticed you've posted over at www.uk-muscle.co.uk it's a pretty new site but it's growing all the time.

Thank bro, I totally agree with. actually it was what I was confused about. That's why I ditch CKD and switch to low carb. I believe 100 grams of carbs a day will make an anabolic effect and hopefully I will gain some muscle. Then I will switch to OVT eating at my maintenance (maybe little higher). I will act according to results.

I don't wanna bulk when I am over % 12 because I put on fat rather than muscle (I am a classic endo)

Thanks for your advice...

btw, how did you noticed I posted over Uk-muscle?

Jock · 25-Jun-03, 12:05 PM

I recognised some of your posts were the same as here. There's no need to bulk as such, it is possible to follow a maintenece diet for 2/3 weeks without gaining any bf%.

I'd find that much easier to boost my motivation but each to his own.

Best of luck, Jock

ilker · 26-Jun-03, 09:44 AM

Oh yeah, finally carbs again... I ate exactly as I scheduled today and after CKD T-Dawg 2.0 is like a feast to me....

I am gonna do The first day of meltdown traning soon. I am a bit excited because it is realy a tough workout. For those of you who don't know about it, here is what I am gonna do today:

A1: Chin Ups 3 sets 10 reps (no rest)
A2: Squat 3 sets 10 reps (no rest)
A3: Push ups 3 sets 10 reps (no rest)
A4: Deadlifts 3 sets 10 reps (120 seconds rest)
(these exercises will be superset. no rest between exercises, just 120 seconds rest when I finishd the cycle)

B1: hanging leg raises 2 sets 10 reps
B2: Reverse decline crunches 2 sets 10 reps

Tempo will be 3 seconds up (concentric) and one second down (eccentric)

I am gonna send the results tomorrow if I am still alive

ilker · 27-Jun-03, 03:03 AM

pheeew! What a workout it was!!! It only lasted 20 minutes but I was almost puking!!! I couldn't perform it exactly because it was tougher than I expected... Here is what I lifted:

Chin ups - 10 reps - bodyweight (I was planning to add weights but I couldn't)
Squat - 10 reps - 130 (I lifted the weight from the ground with clean)
Push ups- 10 reps- bodyweight (This was a mistake I should have added some weights)
deadlifts 10 reps - 130 (stiff leg deadlifts)
(rested 120 seconds)

I could have lifted heavier, but I was short of breath. I have good cardiovascular condition but this training is really hard.

I was very strict about the rest intervals (I appreciate myself). I kept the weights and barbells close to each other and switched one to another within 2-3 seconds.

Today, I am gonna do the second day of Meltdown Traning which is:
push press
Dips
Lunges
Bent over row
crunch

I will try to lift heavier this time!

ilker · 27-Jun-03, 01:04 PM

pheeeeeeewwww! it was the second day of meltdown training it sent me out of roof....

here are the weights I lifted:

Push press 10-8-6 110 lbs ( couldn't do10 reps each set)
Dumbbell lunge 10-10-8 35's
dips 10-10-10 bodyweight
bent over rowing 10-10-10 110lbs

everytime before workout, I say to myself I will add weights (i.e dips), but I can't... Anyway I don't think these weights are light for a person like me... Adiddtionally I consume only 100 grams of carbs a day and tatoall 500 calories minus my maintenance level...

I started to take Tribulus but I can't afford ZMA right now. Drugs and suplements are very expensive here. (681 gram of whey is $47)

I didn't get tested yet but I feel I lose fat very fast

Anyway, I will not lift on sat and sun. I repeat this routine on mon and tue and next week I will increase the sets to 4...

tomorrow is lactic Acid Interval Training day which is:
60 seconds rope jumping 180 seconds rest (6 sets like this)

ilker · 30-Jun-03, 03:31 AM

I am gonna repeat the day 1 of meltdown training today. I am planning to add weights to body exercises (chin-ups and push ups) otherwise I can't feel my muscle work enough...

I currently consume 500 calories below my maintenance which I think is not enough. I will increase the calorie intake by 250 (all from protein)...

I lose fat which is good but I also shrink which is bad... I am gonna do this Meltdown Training for more three weeks (until o drop to %12-13) thin I will switch to bulking routine with OVT...

One more thing, for those who want to try Meltdown Traning, it is very tough and requires very good cardio vascular condition. It is harder than any HIIT. additionally, you will want a partner doing this training because You feel exhausted towrds the end of the workout. You are more likely to drop barbells to your head

. Especially when doing squats and push press

ilker · 01-Jul-03, 04:02 AM

Yesterday evening , I did the second-first day of Meltdown Traning...

What I like about this routine is it sends my metabolism out of the roof
What I DON'T like is I can't lift heavy and I can't feel the real pumping through my muscles. For example it is Ok for chin ups but for push ups it comes very easy for me. I a triyng to do it as slow as I can but my bw is too light to feel burn...

Anyway, last day I managed to put some weights on the exercises that I do with bw. Here are the lifts:

Chin ups 10-10-10 + (20 pound dumbbbell) not bad huh?
squats 10-10-10 (135) I could have been heavier on this
Chin ups 10-10-10 (I put a 20 pound dumbbell on my neck but I really hurt. There was no one around to help me)
deadlifts 10-10-10 (135)

I am on cutting and I am gaining strength day by day. This is another thing I like... Today I am gonna do push press with 140, I hope I won't drop the bar on my head...

Actually it king of dangerous exercises I am looking for an alternative for it....