3 Week SX + Lean Fx summer cut

[*big D*]

Well with 3 weeks to go untill my holidays I think that its time that I cut that flab! I am going to keep a log here so that I can track and share my progress, I will also give a review on my experience with these products at the end which will be positive im sure!

My starting stats:

Height: 6feet/182cm
Weight: 176 pounds (Yes im only a little one!)
Bodyfat: ? not had this measured and never had before but il see if my gym has some callipers so I can work it out tmorrow. Im thinking that I am around 12-14% bodyfat, the majority of my body is how I would like it to be. My arms, shoulders, legs, back and the most of my chest are all tight but my stomach is the problem. I have some fat around the sides (love handles), just underneath my chest and on my stomach, the muscle of my top set of abs can be seen but have no shape to them. When putting pressure on them and tensed I can feel all 6, this is why I guessed around 12-14%.
Measurements: Will get some measurements on different places on just my stomach.


Goals: My goal is simple, maintain the muscle mass I have whilst cutting my stomach flab to see my abs so around 8-10% bodyfat should be enough. I should be weighing in at around 168 pounds when im done which is an 8 pound loss, if this is not enough I will keep going!

Supplements: Lean Fx and Slim X. Joint support, Multivitamins, BCAA's and protein of course is all that I will be taking, possible some creatine post-workout.

Dosing: I will take 3 Lean fx a day. 2 Slim X on my workout days for the extra energy boost but just 1 Slim X on non-gym days because this is enough to suppress my appetite and avoid those nasty junk-food snacks which are my week spot!

Diet: Just going to generally lower my calorie intake by 500, up the protein and lower the fat intake whilst keeping carbs roughly the same. The basic40/40/20 is what il aim for. Il be upping my water intake to 1-1.5 gallons a day to give my matobilism a slight boost.

Exercise: 4 days split: Chest + biceps, back, Shoulders + triceps, legs. I will be training in the 10-12 rep range, the volume will be quite low with not too many exercises and sets as I have taken a break from training recently due to overtraining, dont want to be going back into it!
Each workout will be finished with 20 mins fast pace cardio on the crosstrainer or bike. On some of my off days I will be doing 15-20 mins HIIT skipping first thing in the morning depending on how I feel.

[*big D*]

Day 1!!!

Well today was an off day in terms of going to the gym bit decided to do a bit of cardio, did some HIIT skipping first thing this morning and I have to tell you Jump rope is not for girls! This workout well and truly got my heartrate going and had my sweating quite badly towards then end.

5 mins slow warm-up alternating style every 30 seconds, just got familiar with things cos I havn't done any jump rope for god-knows howmany years but iv still got it!

1 min fast pace alternating styles followed by 1 min breaks x 5
30 seconds roughly 85-90% effort, followed by 30 second breaks x 5
15 second max effort sprints!, 15 seconds rest x 4

So the main work took around 17 mins in total, all work was done stood in the same spot, I was in a small area so didn't have much room for error othewise the rope would catch on the sofa or the treadmill

The 30 seconds work was very hard in my opinion but jesus the 15 seconds was a killer! With 15 seconds rest before my next maximum effort I didn't have time to get my breath back before I was trying to sprint again, my calves and abs where burning! Was going to try for 2 more sprints but my body was too tired so my technique had gone and I kept catching the rope, the full time must be completed without catching the rope.

I alternated my steps as follow, both feet together, boxers shuffle, left leg only, right leg only, 2 steps left then 2 steps right etc and even did a few cross stitches at the start. The hardest was on the last sprint which really killed me, I did 2 full rotations of the rope per jump.

[jim623]

Is this what you call skipping? If so, NO it's not for girls!!!

WORKOUTZ.COM - Speed & Agility Exercises - High Knee Skips

[JHayward]

Interesting workout. Stack looks good!

[kimswollwilliams]

that workout reminds me alot of the Strength Shoe- it is a sneaker that had a platform underneath it so that you basically were always on the balls of your feet. the workouts consisted of alot of plyometric type exercises, along w/ sprints, broad jumps, power skipping, lateral and agility exercises..

[sockouk]

Looks good, I'll keep an eye on it, if possible you want an ISAK accreditted anthropometrist to take your skinfolds.

[*big D*]

Originally Posted by jim623

Is this what you call skipping? If so, NO it's not for girls!!!

WORKOUTZ.COM - Speed & Agility Exercises - High Knee Skips

Sorry I will edit my post I might have a few people confused due to being English, I was meaning what you will all call Jump rope.

This is an example of 2 different techniques I used, this guy on the otherhand is a boxer and has probally been doing this for a long time so is a little bit better! Boxer doing jump rope

I have now edited the post for todays workout, if you would like to re-read it you will understand me better now and see how tough it was!

I think I will actually not change my water in-take. Its not usually high nor is it too low, I had problems during the last time I took Slim X and had to go to the doctors regarding urinating issues. If I remember rightly this was no problem untill I upped my water-intake, and prior to that I didn't have headache issues etc. Today on my first day increased my water-intake and had slight issues towards the end of the day regarding the same problem.

[*big D*]

Day 2 pre training notes

Well unfortunately woke up early and couldn't get back to sleep, only got 5 n half hours sleep in me! Not worked out yet but taken 2 lean fx so far today and 2 Slim Xs, will take the last lean fx post-workout. So far today I have had a pretty good buzz and general feeling, taken my caps with small amounts of milk and 2 caps has a noticeable effect over 1 for me. Went 5 hours before I decided to get something to eat, left it maybe bit too late but decided I needed to get some carbs in me before training. Hopefully my numbers will be the same as my last weeks shoulder workout, I really dont want to loose any strength whilst cutting but nor am I fussed about gaining it in this time period however last time it did seem to go down. Oh and btw my calves are burning from the jump rope yesterday!

Will post-workout below later when I come back.

[*big D*]

Day 2 Workout

Hit the gym at around 2 today, I had some problems due to forgetting to eat, I ate an hour before I hit the gym instead of around 2 hours which might of been better for me. My Strength wasn roughly the same as last week, didn't have much volume or exercises infact I decided to take out an exercise because I was feeling a bit crappy. My stomach was bloated and felt uncomfortable, because of this I couldn't get the aggression in me that I wanted! Took a 10 min break after my weight training and did some cardio on the stationary bike, this on the otherhand was great! I was just frustrated that I didn't feel the slightest aggresive or energetic during lifting but during cardio I did! .

Shoulders

2 sets of shoulder press x10reps
2 sets clean and press x 8 reps ss with front raises x10 reps
2 sets of bent-over rear delt raises x 10 reps (was going to ss with shrugs)
This was a total of 8 sets for shoulders as opposed to 10 which I wanted

Triceps

3 sets x CG bench. Reps went 10,10,8. Did the same weight as last week for the first set, upped it by 5kg's for the last 2, happy with this.
3 sets x 2 handed Cable tricep pushdowns. All 3 sets where better than last weeks.

Cardio-Stationary bike 20 mins.

Warmed up for 3 mins moderate pace on resistance lvl 1.
Work period: I was working at resistance 4 and 5 mainly, my rpm varied from 110-130 but mostly was at the 120 point. I did 4.5miles/7.24Kilometres in 14 mins, despite being pretty tired I thought why not? and put it up to lvl 8 and sprinted the last 30 seconds. From the time and distance you can workout that I averaged at 19.2mph/30.9km.
Cool-down-to finish up my 20 mins and get rid of some lactic acid I went back to resisant lvl 1 and did a slowish pace for 3 mins.

This cardio was great in my opinion! I could feel my rib-cage pounding, took me 20 mins to drink my protein drink because I was that drained!

Bad notes?: Well I thought this on the tester week I did before, the energy didn't seem to be there for the lifting maybe because its short burst I don't know but really need to eat some carbs pre-workout meal to help the lifting and this time not leave it untill an hour before! The energy is intense on the cardio on a positive note though. Urinating/irration down there again, it has to be the SX.

[*big D*]

Day 3 and 4. End of SX but will continue Lean fx

Well despite only on SX for 3 days I will unfortunately have to stop taking it due to the irratating side effect that I have had from its use, other than this it has been a great product and fortunately for others as far as I know im the only person it has had this effect upon. It's a shame as I am allready starting to look alot better on my stomach and would of allmost deffinately have reached my goals with time to spare!

I will continue this log but with the use of Lean fx only, my goals will be much harder to achieve now because the appetite suppresion is something that I really need help with. I will be putting in alot of effort and I know Lean fx is a great product so I will have to wait and see how things pan out.

Hopefully the side effect of SX will slowly dissapear over the next few days, took around 3-4 days last time to clear I think.

[sockouk]

Try whole psylium husks - they can help fill you up, you are on myprotein aren't you? they sell them on there

[*big D*]

yer I use it, il have a quick look. Thanks for the advice

[JHayward]

Too bad you're stopping the SX, but I'm sure the results will keep coming with the lean fx! Keep us posted

[*big D*]

Day 5

Well things get worse and worse! Im having many problems at the moment, outside of the gym and inside. Today I did half a workout before storming off cos I was so peed off! My training means alot to me, but I just allways feel like S**t over the last few months and do not know where to go from here. I am going to try move my doctors appointment forward, im not sure if some of this stuff is mentally but I think its most likely physically but I couldn't quite point out my finger to anything in specific. Hopefully when I go I will get a few tests done and see what happens from there. I feel as though I want to just take a complete break for a few months and start over again, this would probally mean loosing all strength and size and probally putting on fat which is a hard thing to take, to start from the bottom again.

[thesinner]

sorry to hear of all your troubles and right when I've finally found your log