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IronLegend 06-10-2008 03:29 AM

Cutting Journal, no holding back now
 
Okay im starting a journal for my cutting plan. Any advice on my eating plan, workout schedual, training, ratios, is greatly appreciated. This is a basic layout of my workout and my eating/excercise layout for each day. I do calorie cycleing and i do have varieties of each meal. They always stay around the same calorie intake though.

Im going with 4 day on 1 day off routine, got from the 13 week program which was awsome btw. I finished That program and im going with something new for the next 12 weeks of summer to see how low i can get my bf% and making my muscles as symetrical as i can. Will start the new program tomorrow and will post my specific workouts then. As for suplements i take Multivitamins, Glutamine, HMB, ZMA, Vitamin C, Creatine. (Times based on this sites info)

Current Stats, 165lbs 12% body fat. (was at 180 20% at begining of 13 week plan)

Workout Split
Day 1:Chest, Shoulders, Triceps
Day 2:Back, Abs
Day 3:Biceps, Forearms,
Day 4:Legs
Day 5:Off
Day 6:Start over again

Im giving Biceps and Back focus right now because there lagging behind.

Meal/Day plan

Wake up 5:30 am take Vitamans, Antioxidants, Glutamine, Green Tea. 30 mins Fasted HIIT

6:15 meal 1
2/3 Cup of Oatmeal 200 cal
1 Whole egg 75 cal
8 Egg whites 136 cal
Total 411 cal

9:15 meal 2
4oz Tuna 120 cal
1/3 Cup of Oatmeal 100 cal
1 Large can of V8 60 cal
Total 280 cal

11:00/1:00 meal 3 (wierd brakes at school i divide the meal into both breaks).
1 Cup Cottage Cheese 168 cal
10 Steamed Aspearagus 50 cal
1 tbs Safflower Oil 83 cal
4oz Sweet Potato 115 cal
Total 416 cal

2:30 Workout (school is done)

4:00 Meal 4
After workout Shake
17/17g Dextrose/Maltose 136 cal
2 scoups Whey Protein 180 cal
Everything else
Total 316 cal

6:00 Meal 5
5oz Chicken Breast 250 cal
1 Tbsp Udo's Oil 134 cal
1.5 Cups Broccoli 60 cal
Total 444 cal

8:15 Meal 6
4oz Salmon 120 cal
1.5 Cups zucchini raw 60 cal
1 tbs Udo's Oil 134 cal
Total 294 cal

Grand Total 2181 cal
Carbs 166 grams
Protein 231 grams
Fat 65 grams
(approximates)
9:30 Bedtime

That sums it up for now, I do my fasted HIIT every workout day, the day off is a complete day off. Never had a problem with energy levels but hunger has been a problem later in the day. Trying some advice i got on the forums recently.

Jinxplayer 06-10-2008 10:43 PM

Re: Cutting Journal, no holding back now
 
After 13 weeks of cutting, have you thought about going on a bulk now instead?

IronLegend 06-11-2008 02:41 AM

Re: Cutting Journal, no holding back now
 
I wasn't planning on going on a bulk until september. My goal was to get lean and cut enough to expose my abs. Then just maintain them till the end of the summer. After the 13 week program i did make really good progress but i still wanna improve. See how lean i can really get. Anyway heres what i did today

Morning Fasted Cardio
25min HIIT Arc trainer cardio, 315 cal, seems a little low cal usage for the time i was on there.

Weight training 2:30-4:00
Weighted dips supersetted with Lateral raises
6,8,10,8
Bench Press supersetted with Front raises
12,10,12
Seated Rear Delts supersetted with incline dumb bells
10,8,10
Closegrip cable pressdown supersetted with Incline Machine Press
12,10,8
Cable Cross over supersetted with Cable Kickbacks
15,12,15

Was a long session because i was showing a newbie around inbetween sets. Hmm starting to think i should reduce my afternoon workout to just 45min-60mins then do 30 mins of cardio at the end. Although i was distracted for a bit. Stuck to eating plan 100% today! 2200 cal

IronLegend 06-12-2008 04:39 AM

Re: Cutting Journal, no holding back now
 
Today i was really tired. I think i went too hard the day before, Plus the morning cardio seems to really be wearing me down.

Morning 30 min cardio, 315 cal. Didn't do HIIT today. Switched it up and just did a light treadmill jog.

Weight training, afternoon.
Deadlifts
6,8,6
Wide grip pull downs supersetted with Closegrip pulldowns
12,10,8,12
Weighted Back Extentions with bent over rows
12,10,8,15

Crunches x50 3 sets
Hanging leg Raises x20 2 sets
Cross over crunches x25 2 sets

Jinxplayer 06-12-2008 10:11 PM

Re: Cutting Journal, no holding back now
 
[ QUOTE ]
Today i was really tired. I think i went too hard the day before, Plus the morning cardio seems to really be wearing me down.


[/ QUOTE ]

How much sleep are you getting a night?

IronLegend 06-13-2008 04:08 AM

Re: Cutting Journal, no holding back now
 
Well i always get around 8 hours, take naps when i can. I think i was getting worn down because of stress. Im in school right now and between studying, working out, and all the other day to day stuff it was just a rough day.
Anyway I felt great today, and heres what i did.

Morning Cardio, 5km, about 22 mins. Seemed too easy, going to increase it to 6-8 depending on time before class.

Weight Training
Barbell Curls supersetted with Incline Hammer Curls
12,10,8,12
Preacher Curls supersetted with Reverse barbell curls
12,10,8,15
Reverse ez curl supersetted with behind the back wrist curls
12,10,15,20

Cardio 6km 27 mins, Again still to easy, ill just go right too 10 for the afternoon.
2400 cal today, yesterday was 2100, forgot to write it down.

IronLegend 06-14-2008 05:30 AM

Re: Cutting Journal, no holding back now
 
Well today i weighed myself and i realized i have gained 2 pounds in a week. I have been keeping a very clean diet and working out regularly. Kinda the opposite of what i expected. I have been drinking a tonne of water the past few weeks so i can only assume that its water weight. Anyway i feel great so thats still a plus.

Heres what i did today,

30 min morning run
Squats
12,10,8,12
Lunges supersetted with Leg extentions
12,10,12
Straight leg dead lifts supersetted with Leg curls
12,10,12
Weighted Calf raises supersetted with Reverse calf
12,15,20,25

1900 cal

IronLegend 06-16-2008 04:48 AM

Re: Cutting Journal, no holding back now
 
Today i was back on the horse, beginging the week with the same workout as i did last week. I realy targeted the center upper portion of my chest. It felt really good but i started with pre exausting my shoulders this time on the Shoulder press machine.
12,10,8,10,12
Weighted dips supersetted with Lateral raises
6,8,10,8
Bench Press supersetted with Front raises
12,10,12
Seated Rear Delts supersetted with incline dumb bells
10,8,10
Closegrip cable pressdown supersetted with Incline Machine Press
12,10,8
Cable Cross over supersetted with Cable Kickbacks
15,12,15

30 min morning cardio today. I bought a heart rate moniter to keep a steady HR. See if this makes a differance. I did notice that normaly i go way slower than i should so this should make the differance. Its kinda cool because the second i start slacking it beeps at me, lol. 2300 cal

IronLegend 06-17-2008 06:40 AM

Re: Cutting Journal, no holding back now
 
Today was a good day to do some good weight training, Did a moderate weight workout so i could test out my cardiovascular limits.

Wide grip Lat pulldowns, supersetted with Close grip pulldowns
12,10,8,
Bent over rows with barbell curls
12,10,12
Hammer curls with reverse barbell curls
12,10,12

Planned out a 11k run today, felt pretty good, did it in about and hour. Wasnt as hard as i thought, my calves got a good workout. Could have done more but i didnt want to over do it. When i finnaly sat down i really felt that i worked my body hard. Hopefully not too hard.
2000 cal

IronLegend 06-19-2008 04:12 AM

Re: Cutting Journal, no holding back now
 
For the 17 i did just cardio and abs.
30 min's alternating between every differant ab and core excercise i could think of. Then i did a 6 k run which took about 30 mins.
2100 cal.


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