BC Evolution: Next level

I think its about time I started another journal. Ive had a few weeks off over xmas to give my body and mind a break, but now its back into it full throttle. Il take it easy this week to get back into routine and let the doms sort itself out then next week its on.
The goal this time round will be different, instead of adding mass at all costs, Im going to focus on body recomp. I want to get fat levels way down, and get my calisthenic abilities way up. I want to be sharp and precise like Bruce Lee
No powerlifting going on here, just pure bodybuilding around how my body reacted best in the past.
These are some pics from my last journal, the biggest Ive ever been according to measurements. Gonna trim that fat down a fair bit so should be fun and Im looking forward to feeling better for it :d_sunny:

 

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Routine for the first few months will be:
Monday: Legs
Tuesday: Push
Wednsday: Rest
Thursday: Legs
Friday: Pull
Weekend: Arms if I feel like it.

I havent finalised what Im doing, will be using this week as a test run to see if its good to go

 

In on this bro

 

Shotgun!

 

Awesome man, will be following along. Are you going to be hitting certain macros once you're fully back into it? Or just going by feel?

 

:tup: goooooo [MENTION=2830]-BC-[/MENTION]

 

Diet:

The missus and I are saving for a house, and have had to scale back on EVERYTHING according to our new budget for 2014. Shes doing a massive cut as well and has been a huge support with our lifestyle change (plus shes a gym junkie too, what a babe). Unfortunately though it means a huge cut on our food expenditure (less meat ).
This is my diet for however long until I have to start dropping cals again, which will essentially just be less oats lol.

Breakfast (Post workout)
250ml Milk
1x egg
1 scoop BN WPI
200g oats
50g blueberries

Smoko break
95g Tuna (coles flavours)
4 leaf salad
1 x tomato
1 tblspn balsamic vinegar
1 tblspn olive oil

Lunch break
100g Kangaroo mince
Green beans

After Work
250ml Milk
1x egg
1 scoop BN WPI
200g oats
50g blueberries

Dinner
100g Kangaroo mince
Green beans or salad

Cals: 2500
P: 190g
C: 260g
F: 70g

Im a big advocate of eating the same thing day in day out. Have done ever since started training and its the way Il always do it lol. I change the diet once every couple months for a change, otherwise I get everything sorted and packed in bulk and Im g2g.
Ive found that I maintain on 2400cals, but Il stick to the above for a few weeks as my body gets used to training again (I ate so poorly over xmas I started to feel sick from lack of nutrition ), and then Il start to drop cals by lowering the oats in the shakes. Easy peasy, lets get to it!

Oh heres my awesome purple shakes



And what I take to work, Il make usually 4+ days worth at a time

 

In on this too Good luck with the cut!

 

Good luck bro, will be following along the journey :tup:

 

Yiew yiew, lets smash it for 2014 :rock3:

Sickening :guns2:

Haha I knew someone would put that in here at some stage

Diet is king, how could you doubt me like that brother :icecream:

 

Melly always a pleasure to have you along :hug:

Yeah thanks charlees, my first time in a serious deficit too. Im actually looking forward to eating less lol

Yeah bud! Youve left me for dead in the strength domain....so now I gotta try and outshred you lol :icecream:

In for sickening Bruce Lee fizzik :rock3:

 

looks good bro

 

[MENTION=2830]-BC-[/MENTION] fuckin triceps look like horse shoes brother...killing it!

 

you know I'm in on this brother! awesome progress so far and only more to come! go hard mate!!

 

Ahh me Co-Sponsor BC New thread already getting me fired up with the bruce lee attack. (Imagine having a billion Asian women in love with you AND being able to kick any kunce arse in the world aswell, what a fucken BAWSE eh?)
Yeah mate nice lats your in good nick you haven't been in the game all that long you couldn't be doing any better than you already are. Keep charging mate. Killing it. You look exactly like one of my mates from down the coast he's a kunny funt too ha ha YIEW:d_sunny:

 

Cool, looking forward to the Arnie/Bruce outcome

 

In [MENTION=2830]-BC-[/MENTION]!

 

[MENTION=5585]steve78[/MENTION] cheers bud

[MENTION=2049]Julz[/MENTION] fuaaaark they need to be bigger! Triceps day erryday

[MENTION=1939]benn[/MENTION] thanks mate, your a big inspiration for me

[MENTION=1554]Lashy_Goodvibes![/MENTION] yiew yiew and not only that, being able to kick any kunce ass without them even seeing it comin!

[MENTION=1700]turn[/MENTION] pretty sure I wont get close, but il be droppin fat all the same lol

[MENTION=4409]candy[/MENTION] in like flynn yiew :rock3:

 

9/1/13 Legs 2

Leg Curl
Warmup x 12
67kg 3 x 10

Squat
Bar x somthin
60kg x somthin
110kg 3 x 5

Leg Extension
60kg 6 x 10

Hack Calf Raise
110kg 3 x 10

Seated Calf Raise
82kg 3 x 10

Lateral Calf Band Pulls
3 x 20

Bleh when did squats get so heavy lol. Im usually pumpin heavier than this but thought hey better work back into it. Felt like a half tonne ah well a leg session is still a leg session.
I still had doms from Mondays leg session but after warmup is was fine. Work has been awful though, trying to get low to put the hoist arms under cars is a mental challenge in itself, and then spending the start of the week doing a cylinder head recall job I was leaning into an engine bay for hours on end. Hamstrings so tight I can play tunes on them :firefirefire:
Ok time for my breaky shake and jump back in bed to give the missus some cuddles