Time To Cut

L

limestix

0
Alright. For the last month I've been eating out a lot, eating poorly in between, skipping breakfasts, binge drinking, and pounding back the sweets. Combined with a lack of exercise and a non-existent sleep schedule, I've managed to put on a walloping 10 pounds. So it's the new year now, no more excuses. It's time to get back into it. First thing is to shed the holiday weight. I'll be starting today with what I have, but hopefully will be getting a barbell set soon.

(I weighed in dehydrated in early november at 173, bulked till early december, then let everything go, weighed in fully hydrated Jan 1 at 193.

Gender: Male
Age: 19
Height: 5'10
Maintenance: 2800±200
Calorie Target:2100±200
Weigh in Jan 01: 193lb
Weigh in Jan 03: 187lb



Goal 15 pounds in 2 months (170-175lb)


Workout Plan

Workout Schedule
--------
Monday - B
Tuesday - SS Cardio/HIIT
Wednesday - SS Cardio
Thursday - A
Friday - SS Cardio/HIIT
Saturday - Rest
Sunday - SS Cardio


...Rinse repeat for 8 weeks.


Workout A
---------
3x5 Hack Squat
3x8 Bench Press
3x8 Bent Over Rows
1x20 Back Squat

Workout B
---------
3x5 Deadlift
3x8 Military Press
3x5 Weighted Narrow Grip Chinup

Workout C
---------
Circuits: I may do circuits instead of Cardio if I feel like it
I'll just be doing random circuits of whatever mixing it up every week, doing whatever gets me sweaty and exhausted.



Diet Plan

Breakfast - Oatmeal in milk

Lunch - Brown & Wild Rice, Broccoli, Cauliflower, Grilled Chicken Breast

Dinner - Meat + Vegetables

Snacks: Tuna, Nuts, Fruits, Veggies, Hard Boiled Egg

PWO Shake: Whey in 0% Milk or water with berries, flax, and soluble fiber added.

Before bed: Low Fat Cottage Cheese!


I'm not counting calories, but I'm very good at estimating calories (have compared my estimates with fitday calculations and am almost always ±200kcal) so that combined with the 15 minute rule (when hungry, drink a big glass of water, wait 15 minutes, and then decide if I'm actually hungry, or if it was just thirst in disguise or emotional/boredom hunger) should keep my diet in check

Supplement Plan
Daily - Multivitamin, 10x Fish Oil, 1 scoop Veggie Greens

Pre-Workout - 1 scoop Black Powder

As I desire - Caffeine + Ephedrine



Well I tried to do a cut before but lost all motivation, got de-railed, the usual. I was happy with my body and such last time I tried which is why I didn't have a huge motivation to stick to it. After gaining 10lb I'm not so happy with the changes I've seen in the mirror so I really want to stick to this. I'm also sick of feeling like crap and being tired all the time.

I have the equipment, I have the means, I have the time, and I have the motivation. I don't really feel like failing this time, so please scold me if I start to :D I'll try to be sure to update this every day, even if it's only to record what I eat. I know 15lb is a little lofty for 2 months, but damn I'm gonna try.

I'll probably post up before & after pictures once I have some after pictures to compare to. Maybe every 2 weeks I'll weigh in and take pics.
 
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Lunches for a few days:
 
YUM that looks good- that rice better be brown :]

interesting workout routine. i think the circuits once a week is a good idea.

but rofl what kind of routine do you have going on for squatting? it seems very interesting! two 20 rep squat sets for weight loss? have you read an article promoting that or something? what percentage of 1rm are you thinking of using for those sets? thats pretty high volume
good hard work though. thats respectable.
40 total squats is pretty high volume and im assuming the percentage wont be too high since your squatting it 20 times each set.

psst...you probably want to do at least some heavy squatting low volume if you want to keep strength; im just throwin that out there. mayb include that on friday before your circuits =3

it looks pretty cool though! : DDD you'l do great as long as you eat well!

what kind of SS cardio do you do?
maybe do some HIIT on circuit day..that gets you sweaty and exhausted.
o0o0o0o maybe try some

TABATA

i always wanted to try that for cutting. if your interested il share.

happy new years man
 
I was originally going to do 1 HIIT and 1 SS, but honestly I get good results from SS. I might include something similar to tabata, or something a bit less intense, more like 10-15 mins on M/W

For the squats I was thinking I would do it once at the start and once at the end but with about 10-12 rep weight rather than 8 or so rep weight that I believe you are supposed to use. If it doesn't work out I'll drop it to 1x20 and go a solid weight.
The reason I'm including that for weight loss is because I want to become adept at it so I can go right into 1x20 for mass once I'm done cutting.

It's not set in stone or anything, will get some tweaking along the way.
And that' a brown+wild rice blend. Wouldn't touch the white stuff with a 10 foot pole; might as well eat white bread


Journal:
Did about 30 min workout earlier, just some complexes (dead+clean+squat+press), bench/row super sets, and some sets of chinups and 1 superset of 1 leg hamstring curls + hamstring bridges
And just did 30 minutes of cardio to get a good start to this all.
Stir fried veggies for dinner, a handful of nuts after workout, plenty of water...
 
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Breakfast: 1/2 cup oatmeal in 1 cup of skim milk + multivitamin & 3 fish oil caps [250]
snack: mandrin orange [100]
Lunch: chicken breast, about 1 cup rice about 1.5cup broccoli+cauliflower + 3 fish oil caps [500]
PWO: Shake(whey, water, field berries, flax) + 4 fish oil caps [300]
Dinner: grilled chicken breast, mashed carrots and rudabegga, oven baked sliced yam tossed in olive oil and seasoning [500]
Bit later: scoop o' veggie greens [0]
Last meal: 2 small cans of tuna on triscuits [360]
Before bed snackum: 1 whole medium hard boiled egg [80]

I really lacked in the fats department today. Will definitely eat a handful of nuts tomorrow


Got a barbell set today :D Will be getting started tomorrow. Practicing form on some movements today
practice numbers are going well... Going to have a sore back tomorrow from learning deadlift form :(


I've decided to change up my routine to hack squats, front squats, and high volume back squats.

Cals for the day: 2090±200
 
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Breakfast: 1/2 cup oatmeal in 1 cup skim milk + multivitamin + 3 fish oil caps [250]
30 mins PWO: 1 scoop black powder [45]

WORKOUT

warmup:
forward and backward lunges
BW squats
burpees
high knee kicks
jumping jacks


Hack Squats:
12@95 Warmup
8@135 Warmup
6@190
6@200

Bench Press:
15@75 Warmup
12@95 Warmup
8@125
8@125
8@125
6@130

Front Squat:
12@95 ATG
4@135 - I dunno what happened here. From the hang clean to the front squat I botched the movement a bit and my wrist started hurting so I did 4 reps and got out of there.

Bent Over Row:
9@135
8@135
8@135 - Took a 5 second power breather after 5 reps
6@145

Back Squats:
21@95

PWO: Shake(water, whey, field berries, flax, soluble fiber) + 4 fish oil caps [300]

Lunch: rice, veggies, chicken breast [500]
Snack: small handful of almonds+walnuts+pecans+1 hard boiled egg [400]
Dinner: baked potato wedges, pork tenderloin and steamed cauliflower [600]
snack: banana [100]
snack: Big bowl of mixed greens (variety of spinach, lettuce, and a few exotic leafy veggies) with very little dressing. [100]

Cals for the day: 2295±200
Went a little higher on the calories today than I wanted, but damn that dinner was delicious
 
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nice work man. tons of squatting! just dont go too hard. remember, since your eating a deficit, you dont want to be tearing your muscles too much because you wont be able to recover completely.
 
Yea I'm not going to go much harder than that; it was definitely a good workout. Only problem is I felt like I could go forever and go much heavier because of the black powder when I know I shouldn't. Anyway lots of rest for me tomorrow. I might take a mid day nap to promote some extra recovery if I feel I need it. (not sure how much that would help) But really I'm not all that concerned about not recovering. Over the last few summers my body has gotten better and better at recovering faster and faster due to working physical labor for 8-10 hours a day 5 days a week.

I decided to simplify my squat program and just do 4x6 hack squats, with one set of light squats at the end to make sure my quads are blasted.
 
Awesome plan and just a break in to say thanks for the tabata mention! I will definitely add that in. Never heard of it before and sounds really good.

That meal looks GREAT.
 
Breakfast: 1/2 cup oatmeal, 1 cup milk + 4 fish oil caps + multivitamin[250]
1h PWO: 200mg caffeine [0]

Cardio for a little over 50 minutes. Lots of uphill stuff today, was fun and really sweaty.

PWO: 6 LifeSavers [45]
PWO: Shake(water, whey, vanilla yogurt, flax, berries) + 4 fish oil caps[350]
Snack: Banana [100]
Snack: 4 whole hard boiled eggs + a few pork scraps [400]
Dinner: Broccoli salad + Pumpkin chicken chowder soup[500]
Treat: 4 LifeSavers [30]
Supps: Veggie greens + 1 scoop creatine + 4 fish oil caps
Snack: mixed greens salad [125]
Before bed: 1 scoop whey + vanilla yogurt [180]

Cals for the day: 1980±200
 
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Nothing like waking up at 5:15am to workout :D Going out of town till tomorrow, leaving at 7am. No other time to work out today. Also got some stuff ready to take on the road so I don't have to eat any garbage.

Breakfast/PWO: 1/2 cup oats, 1 cup skim milk + 1 scoop black powder [300]

WORKOUT!!

Warmup:
Jumping Jacks
Pushups
Pullup Variations
Jump Squats
Lunges

Deadlifts:
10@135 warmup
8@165
7@185
5@205 - Bit too much for 6
6@195 - Ooo that felt a lot better. Thoracic back muscles have a huge pump, but I feel I'm not hitting my hamstrings enough
1@235 - I made sure to squeeze my glutes extra hard and it definitely got everything working together better. 235 felt like the 205

Military Press:
12@65
10@75
10@75
8@80

Weighted Pullups(wide grip):
8@+0
6@+10
6@+10
5@+15


WEEEEOWOW I enjoyed this workout a lot!!:jump1:
Time to hit the road

PWO: Shake (water, whey, flax, berries) + 4 fish oil caps + veggie greens + multivitamin [300]

What I packed:
Lunch+snack/dinner: 2x grilled chicken breast sandwiches on whole wheat with a touch of miracle whip and some romaine lettuce [350 each]
Snackums: Bag of nutsssss(almonds, walnuts, pecans)[1000]
More snackums: A few bananas and oranges.[100 ea]

Difficult to eat really well on the road.
 
ho hum ho hum! I obviously went off my diet and workout while out of town, but I'm back and it isn't an excuse to stop going. I'm ready to get back into it tomorrow. I needed the extra day of rest and calories anyway. I went too hard on the workouts this week, so going to take proteinboy's advice and cut down the workload a bit. I've changed up my routine, put some goodies on the grocery list to benefit my diet some too. Getting some low fat cottage cheese for before bed, and buying some sweet tarts (om nom nom candy!) for PWO because they are pure flavored maltodextrin/dextrin, easy to portion out, and it should help keep me off of other candy.

Also switched up yoga to the middle of the week, as it will no doubt benefit my recovery to rest more, and only do yoga to get blood in my muscles after my 2 heavy workouts. Should help me be ready for circuits on friday.

Woop :action3:

Did my workout A saturday
 
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Trying intermittent fasting to see if it's a better eating plan for me

Broke fast at 5 -> SS Cardio
PWO: Sweet Tarts + Whey [364]
Meat scraps [50]
Dinner: fish+salad+fries+yogurt [700]
Banana[100]
Nuts[300]
Yogurt[100]
Flavored tuna [90]
Tuna salad on triscuits[360]
1 scoop whey[90]

2154±200
 
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Deadlift:
10@135
8@185
5@225
5@225

Military Press:
8@95
8@95
5@100
5@105

Weighted Pullup
8@+0
6@+10
6@+12.5
6@+15



PreWO: Black Powder [45]
PWO: Shake + Sweet tarts [450]
Oatmeal+Milk [250]
Yogurt+Whey [250]
yams + home made pizza on tortilla with veggies (no meat) [600]
Banana[90]
Flavored Tuna [90]
Small plate of pasta+few shrimp [250]
Whey[90]

2115±200
 
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Broke my fast preWO with a shake because I didn't get to running as soon as I wanted. It killed my energy and my mental drive. Got less distance in more time =|

anyway still a good 6km run

PreWO shake [250]
PostWO shake [300]
Pasta featuring peppers, onion, eggplant, crab meat, fresh salmon, and shrimp [600]
Veggies+salad[250]
egg+ketchup[100]
Flavored tuna on crackers [230]
Life savers and pickles! omnomnom [60]
Whey [110]
Banana[100]

2000±200
 
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Got bored today did random stuff

1 scoop black powder PreWO

21@95 Back squat ATG
10@95 Bent Row
21@95 Bench Press
10@95 Front Squat ATG

Deadlifts
10@135
3@225
2@245
1@260
1@275
1@285

45g dextrose PWO
 
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