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Well, I was never one to keep a journal, but I am re-dedicating myself to my goals in 2007 and thought I would use this to keep me honest and motivated. Starting tomorrow I will post pics and will update them every few weeks or so. If anyone does look at this I want you to be brutally honest so I can tweak things as I go. I will also post a daily eating log, as well as my workouts.
My biggest pitfall right now is my cardio, I expect everyone to be brutal if I miss any cardio to keep my fat arse motivated.
Any comments and/or suggestion will be welcome and encouraged. I need to finally finish this cutting so I can start a good bulk.
As of this morning, according to my scale and handheld BF tester, I am 207lbs @ 17% bodyfat, so this will be my starting point. My goal is to cut down to 10% or lower by May, stick with that through the summer and then start a bulk in October.
Happy New Year to everyone and I look forward to the comments and criticisms.
I've noticed, by your postings, that your level of education in this game has dramatically increased and I'm sure the finished product is going to be great!
Well I figured there is no time like the present. The pictures are from this evening. I will not post my diet because it was New years Eve, so there were a few parties. I will put it this way, I ate very clean until 8pm.
My workout consisted of the following:
BB Bench Press
205x5
215x5
225x5
245x5
235x5
Close Grip Chin-Ups
BWx5
+10x5
+15x5
+20x5
+10x5
Dumbell Flys
25sx5
35sx5
45sx5
45sx5
35sx5
Lat PullDowns
90x5
100x5
110x5
120x5
115x5
Barbell Curls
95x5
105x5
115x5
105x5
95x5
Skull Crushers
90x5
100x5
110x5
120x5
110x5
I felt pretty good. I could go higher on my dumbell exercises, but I need to go this week and get a few more dumbells. I am also picking up a power tower this week to do dips.
Any comments or suggestions on my workout would be greatly appreciated.
You look much, much bigger than before. You're doing an awesome job. Are those weights including the bar, or added on weight?
Why is it that for your last set you take off weight? I used to do that.
Great back, btw!
Thanks bud! I am kinda worried that people are telling me they think I am getting bigger and I have been cutting...LOL
Those weights are including the bar. As far as the reduced weight on the last set, it really depends on how many sets I am doing. I mix it up between 5x5, 4x6, 4x8, 4x5, 5x5 and 5x8. It was a something that was suggested to me. I am definately open for suggestions.
lol! Well, the last time I saw a pic was a few months ago. Either way you look like you got big, and now from cutting the muscle is really coming out.
Ahh I see what you mean. I think that I just started doing lower weight on my last set...but then I didn't see anybody else doing that so I stopped. Mostly what I saw was people building up the weight so that the last one would be the toughest. It might work though, as in when you go for a long run or w.e you go slow...then build up to a fast run, but then slow down towards the end/when you're done.
felt pretty good. Surgically repaired knees seem to be responding well to the squats.
Today's Meals = 244g Protein (43%) - 203g Carbs (32%) - 63g Fat (25%) - Total of 2356 calories and 25g of fiber: Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1/2c skim milk, 1 serving of fiber 1 and a small apple.
Meal 2 - 4oz lean hamburger, slice of cheese, whole grain bun, thin slice of onion and 2 cups of broccoli.
Meal 3 - PWO Shake - 2 scoops of ON Whey, 2 scoops of dextrose and creatine.
Meal 4 - 4 chicken tenderloins, 2 servings of steamed green beans
Meal 5 - 2oz of beef jerkey and 40g of almonds.
Meal 6 - 1 cup of 2% cottage cheese and a serving of Natty peanutbutter.
Definately not perfect, but a lot cleaner than I have been eating over the holidays.
Cardio: 45 minutes of fasted cardio this morning. 20mph on a stationary bike.
Today's Meals = I ate clean all but 1 meal. I didn't really log everything to get the actual macro breakdowns but I will list what I ate.
Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon, 1 cup skim milk and a serving of fiber 1.
Meal 2 - 2 oz. beef jerkey, 40g of almonds and an apple.
Meal 3 - (Cheat Meal)6 oz. of baked Chicken breast, 1 cup of mashed potatoes(no extra butter), 1/2 cup of gravy, 1 cup of stuffing, 1 buttermilk biscuit with a pat of real butter and a small chocolate cupcake.
Meal 4 - 1 cup of skim milk, 2 scoops of protein, 2 scoops of dextrose and 1 serv. of creatine.
Meal 5 - 4oz lean burger, slice of real cheese, whole grain organic bun and 2 cups of steamed green beans.
Meal 6 - 1 cup of cottage cheese and tblsp of natty peanutbutter.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
I took a 2 day break from working out. I still ate clean, I just didn't do any weights or cardio. I just felt my body needed an extra days rest. Sunday was a scheduled down day.
Today's workout:
Incline Bench Press
185x5
195x5
205x5
215x5
Close Grip Chin Ups
BWx5
+10x5
+15x5
+20x5
Bentover Rows
145x5
155x5
165x5
175x5
Military Press (Front)
105x5
115x5
125x5
135x5
Shrugs
205x5
215x5
225x5
235x5
Cardio: 45 minutes of fasted cardio this morning. 20mph on a stationary bike and 10 minutes of Jumprope.
Today's Meals = 240g Protein (43%) - 196g Carbs (30%) - 69g Fat (28%) - Total of 2362 calories and 29g of fiber:
Meal 1 - 6 egg whites, 1 yolk, 4 strips of turkey bacon and bowl of oatmeal.
Meal 2 - 2 oz. beef jerkey, 40g of almonds and an apple.
Meal 3 - Lean Burger, slice of cheese, slice of onion, Natural whole wheat bun and 2 cups steamed broccoli.
Meal 4 - 1 cup of skim milk, 2 scoops of protein, 2 scoops of dextrose and 1 serv. of creatine.
Meal 6 - 1 cup of cottage cheese and tblsp of natty peanutbutter.
Supplements: Creatine, Multi-Vitamin, Whey Powder and Fish Oil Caps.
Felt pretty good today. Didn't feel as strong as normal. Not sure if it was the 2 day layoff or not. I figured if anything that it would help.
I took some suggestions and eliminated auxillary exercises and am sticking to compound movements. If anyone has any other suggestions on my training and/or diet, I would appreciate any input.