Time to get lean!!!!

Well, i've decided that since i look like a fat ass and i hate it, i'm going to diet down for 8 weeks. currently i'm sitting at anywhere from 207-210 lbs... i'd estimate myself to be at 13-15% fat... not that it matters or anything, but i just want to keep track because i'll be posting up what i'm doing in detail, and my progress on a daily basis during this dieting period.
I have decided that the best condition i've ever been in was back when i was doing a weekly cycle of multiple training and dieting techniques. Currently, i'm doing low volume training on a 3 days on 1 day off basis, hitting every bodypart twice a week. i'm eating anywhere from 1500-2500 cals per day and i'm not losing any weight (be it fat or muscle). i think my body has adapted to this weight because i've been hovering between 200-210 lbs for a while, and above 190 lbs for a LOOOOOOOONG time. this would explain the low caloric intake not forcing me to lose weight. since i'm only eating a few calories, and not doing much cardio (7-10 minutes 4 times per week), i've decided to pick it up a notch and show everyone here what pushing yourself beyond your limits would do.

I have many things to prove here...
1) i need to prove to myself that i can get in shape at record time
2) Show people what hard work really is when you deal with training and dieting
3) If you push yourself, you will see results
4) training abs has nothing to do with them being visible. yes, i haven't trained abs since late december or early january (even then, i only trained them 3 or 4 times in 4-6 months... i never train these fuckers), and i'm not planning to train them, ever. so i want to show you that abs, and abdominal fat will go away without ab training... and to train abs is basically a waste of time.
5) the more muscle you have on your body, the faster you will burn fat (i'm the biggest i've ever been, muscle wise, right now... arms are at a little over 18 inches... so fat will burn faster than usual)

For the next 8 weeks (from april 26 to june 21) I will post pictures in the begining, mid point (4 weeks in) and in the end... this will give me and you a clear picture of the progress that could be made in a short time.

Remember... if you don't have a lot of muscle on your frame, this shit won't work. this is why i tell fat people and skinny people that results will take a long time. once you build a significant amount of mass (in my case, 75 lbs in 7 years), things are easy to do and results are fast. This is why muscle is important. it gives you shape, it gives you strength, it increases metabolism, and increases fatloss.

below is the preliminary plan for the next 8 weeks. every night, i will post up exactly what i've done, what i've eaten, weights and reps in the gym and weight. my goal is to drop atleast 2 inches from my waist (it measure at 34.5-35 inches depending on how bloated i am)


Saturday, Sunday, Monday, Tuesday

Meal 1
6 egg whites, 1 whole egg, 1 teaspoon olive oil, green peppers, onions, 2 slices fat free cheese, 350 ml vetal milk, 1 scoop whey protein
74/18/12
476


Meal 2
2 scoops whey protein in water, 20 grams liquid aminos in water, 2 slices whole wheat bread with 1 tbsp fat reduced peanut butter
68/24/6
422

Meal 3
3 large chicken breasts, BBQ sauce, 2 zucchinis or some broccoli, apple
72/35/6
482

Total
214/77/24
1380 cals

Wednesday
Meal 1 and 2 are the same as previous days

Pre workout
3 tbsp liquid aminos
1 large bottle of gatoraid

Post workout (meal 3)
1 large scoop weight gainer (55 grams protein, 74 grams carbs, 5 grams fat), 1 cup oats, 2 tbsp honey
55/164/5
921

Meal 4
Same as post workout
55/164/5
921

Thursday
Meal 1
4 pancakes with syrup, 300 ml vetal milk, 6 egg whites, 1 whole egg, 2 slices fat free cheese, 1 teaspoon olive oil, green peppers, onions.
48/200/16
1136

Meal 2
Burger or sandwich with lots of fries and other carbs
(estimate)
40/150/40
1120

Meal 3
6-7 donuts, 2 scoops whey protein
48/200/100
1892

Meal 4
2 large chicken breasts, 200 grams pasta
48/150/5
837 calories

Friday
Meal 1
50 grams liquid aminos, 1 cup oats, 2 tbsp honey
50/90/0
560

Train

Meal 2
3 large chicken breasts
72/0/5
333

Meal 3
6 egg whites, 1 whole egg, green peppers, onions,1 tsp olive oil, 2 slices fat free cheese, 350 ml vetal milk, 1 scoop whey protein
74/18/12
476

Total
196/108/17
1369 cals

Training
Sunday
Chest
Decline bench 3 x 15-20
Incline bench 3 x 15-20
Cable crossover 3 x 15-20
Dips 3 x 15-20

Back
Chin ups 3 x failure
Barbell rows 3 x 15-20
Dumbbell rows 3 x 15-20
Hyper extensions 3 x failure

Delts
Military presses 3 x 15-20
Lateral raises 3 x 15-20
Bent over raises 3 x 15-20

Cardio 30 minutes (jogging)
Monday
Legs
Squats 3 x 15-20
Leg press 3 x 15-20
Leg extension 3 x 15-20
Leg curls 3 x 15-20
Abductor 3 x 15-20
Seated calf raises 3 x 15-20

Arms
Barbell curls 3 x 15-20
Concentration curls 3 x 15-20
Cable curls 3 x 15-20
Straight pushdown 3 x 15-20
Rope pushdown 3 x 15-20
Dumbbell extension 3 x 15-20

Cardio 30 minutes (jogging)

Tuesday
Cardio 1 hour (jogging)

Wednesday
Morning cardio, 1 hour

Full body workout
Decline bench 2 x 6-12
Incline bench 2 x 6-12
Lat pulldown 2 x 6-12
Barbell rows 2 x 6-12
Squats 2 x 6-12
Leg curls 2 x 6-12
Side laterals 2 x 6-12
Close grip bench 2 x 6-12
Barbell curls 2 x 6-12
Calf raises 2 x 6-12

Friday
Full body
Decline bench 2 x 3-6
Barbell rows 2 x 3-6
Squats 2 x 3-6

Cardio 30 minutes (jogging)