Texsurfer22's cutting journal

[Climber]

Cut Apr 21-Jun 16

I'm starting my cut tomorrow on the 22nd and i plan on cutting till about the 16th of june (2months). I'll do the best that i can do with where i'm at [Diego Garcia (little island in the indian ocean)], which should still be pretty good. I plan on eating 4 meals a day, with work thats about the most i can get in. i'm not going to get into great detail with my diet right now, but i'll outline it a bit:

C / P / F / Calories
meal 1: 100/50/10 690
meal 2: 60/45/15 555
meal 3: 30/45/15 435
meal 4: 14/14/30 370 (2oz mix nuts)
264/154/70 2050

That's what i aim to do. and of course all the carbs will be only from fruits and veggies (fruits in the morning, and veggies for the next couple meals, except for meal 4 they'll come from the nuts). most of my protein will be from tuna and eggs, thats guaranteed to be in the chow hall, the chow hall will usually have another source of protein like chicken or fish, but thats not for sure. i know that my protein is a bit low, but like i said, i gotta do the best with what i got. Anyhow, here's my goals and stats:

Apr 21

age: 21, 22 on jun4
weight: 177
height: 5'11
bodyfat: ~10%
injuries: unfortunatly i have an elbow injury that has kept me from any kind of tricep excercises since december including the presses. i stopped excercising it and started icing it back in dec, i stopped icing it in feb b/c there was absolutely no change. however i've started icing it again and using a bungee cord to do some rehab excercises and its actually started feeling a little better. i believe it started out as tendonitis, but i think that is gone, though it left the tip of my right elbow inflammed and in pain whenever i work it. i haven't lost too much muscle, just strength. i'd be surprised if i could even get up 190 on bench.

Jun 16

Goals: lower my BF down to ~6% while maintaining as much muscle as possible. rehabilitate my elbow (which seems to be happening) to 100%. and then get ready to bulk back up without going back over 9% BF. but thats a little ways off.

I'll post my workouts and how my diet went for each day. Thats about all for now.

[Climber]

here's how my training split looks:

mon: chest(flies)/shoulders (can't do tris)
tue: back/biceps/forearms
wed: rest
thu: legs
fri: chest/shoulders

then i keep the workouts in the same order so that on the next monday and friday it will be back/biceps/forearms and so on...

running: i pretty much run when i feel like it which ends up being about 4 or 5 days a week. i vary the distances and the intensity of my runs. some days i might do a hit workout or a 4mi negative split, or just do a 6mi easy run. just kind of however i feel that day. i lift weights in the morning and run in the evenings so theres a bit of a buffer between the two.

swimming: i'm going to start swimming again too. maybe twice a week, i'll cut back on the running when i start swimming. i'll probably do 1000m-1500m freestyle at a steady pace.

biking: i'm just putting this in just in case. if you can tell i'm also training for an olympic triathlon coming up at the end of may. anyhow, there aren't very many good bikes on the island, most have a nice coat of rust on 'em, however, i'm still gonna try to cycle at least once a week for about 20mi.

so cardio for the week will probably end up consisting of:
3-4 days running
2 days swimming
1 day biking

well the great cut of mine is about to begin. it should be fun fighting the cravings and emptiness of my stomach for the next few weeks. but what the hell, you won't get much of anywhere without just a little bit of pain.

[Climber]

apr 22

unfortunately i slept through my alarm this morning, and i barely had time to grab me some eggs from the chow hall, i had to improvise a little when i got to work. i was also going to do legs this morning, but i'll have to do 'em later. i just finished my lunch.

meal 1
6 egg whites
1/2c carrotts
1oz turkey
1 slice bread -crust
5.5 oz OJ
(35C / 36P / 3F) approx.

meal 2
4oz turkey
6oz tuna +20g mayo
1/2c peas/carrotts
1/2c fried cabbage
(20C / 50P / 12F) approx.

thats how it looks so for for today. plus i've had about 1/2gal of water so far. i'm still going to have to do some tweeking to my diet.

[Venom]

Welcome to the boards tex. [img]/forum/images/graemlins/cool.gif[/img]

[LegendaryWatcher]

It's great to have you here at ABC. Welcome bro and I look forward to stoppin in from time to time to check out your diet and training methods. Best of luck to you and stay inspired!

[Climber]

i just finished my 3rd meal:

3 eggs(chopped up)
1tbsp of grated ham
1tbsp of grated cheese
4oz roast beef
1/2c corn
1 tortilla
~(30C / 45P /20F) 480cal

all the measurements above are estimates, i don't have anything to measure out my food with so i have to use my best judgement. the tortilla came w/the roast beef so i went ahead and ate it. there wasn't anymore tuna available at the chowhall so i took the eggs that are chopped up for salads and mixed in the ham and cheese. that tasted pretty good. before i go to bed i'll have 2oz of mixed nuts.

summary for today:
1: ~(35C / 36P / 3F) 311cal
2: ~(20C / 50P / 12F) 388cal
3: ~(30C / 45P / 20F) 480cal
4: ~(14C / 14P / 30F) 370cal
TOT.(99C / 145 / 65F) 1550cal

i know. looks like i got to do some more adjusting. my calories are a bit low as well as my protein, but it looks like i'm gonna always be struggling to get close to 160g of protein which still is 15g short of where it should be. all is well.

in another hour i'm gonna do a leg workout:
squats: 4x10
stnd calf raises: 4x12+20 partials after ea. set
leg ext: 3xdouple drop sets 10,4,4 +30sec static con.
lying leg curl: same as leg ext
squats: 4x12 light

[Climber]

apr 23

(C/P/F)calories
breakfast:
4egg whts..........(0/20/0)80
3eggs(scrammbled)..(3/18/15)225
2tbsp ham..........(0/5/1)30
2tbsp tomatoes.....(2/0/0)8
10 grapes..........(10/0/0)10
1c rice............(50/0/0)200
1c milk............(12/8/2)100
total..............(77/51/18)680

lunch:
4oz chkn brst......(0/36/4)185
4 fried shrimp.....(11/16/10)200
2c broccolli.......(20/0/0)80
total..............(31/52/14)465

ran 3mi at 20:45

snack:
3oz beef jerky.....(10/39/4)225

dinner:
12oz steak.........(0/80/24)550

grand tot..........(118/222/60)1915

my diet is still screwy. my buddies had a cookout this evening. normally i would have had the steak plus a baked potato and chips. i was able to stick to just the steak. i know my diet isn't close to perfect, but its good for me right now and i'm gonna work the kinks out. most my carbs are pretty clean, and all my protein is quality. i'm doing a lot better than what i was, so i'm happy.

[Climber]

apr 24

(C/P/F)calories
breakfast:
6 egg whts..........(0/30/0)120
3 eggs(scrammbled)..(3/18/15)225
1oz ham.............(0/4/1)25
1oz tomatoes........(2/0/0)8
1c milk.............(12/8/2)100
1box raisinbran.....(30/0/1)130
1 orange............(15/0/0)60
total...............(62/60/19)660
-----------------------------------
lunch:
3oz tuna............(0/30/0)120
1/2tbsp mayo........(0/0/8)72
1c greenbeans.......(10/0/0)40
1/2c carrotts.......(6/0/0)24
2oz beef in pita....(20/18/5)200
1oz beefjerky.......(3/13/1)70
total...............(39/61/14)530
------------------------------------
back/biceps/forearms
------------------------------------
dinner:
5oz chck brst.......(0/45/4)220
3oz nuts&fruit......(45/9/24)420
total...............(45/54/28)640
------------------------------------
ran 4.5mi in 35:0
------------------------------------
now i told myself that i'd post everything that i ate. i screwed up. my brain messes with me and says "its just a few chips, its the weekend, it can't hurt" so i had a few chips and as always it doesn't stop there so i go and get my favorite candy, butterfinger bbs, yup its stupid, and i ate the whole bag. 5.5oz. now i'm not gonna let that little thing get me down, i'm determined to make this cut a good one and i will. i will reach my goals! i'm just gonna forget about it and move on...

2.25c chips...........~(50/0/5)240
5.5oz butterfinger....~(130/0/15)665
total..................(180/0/20)905

grand total............(326/175/81)2735

[Climber]

apr 25

i'm not going to type up all that i ate today, but everything was in order. i did another running workout: 3.25mi in 25:00

[Climber]

apr 26
breakfast:
3eggs scrammbled..(3/18/15)225
5egg whites.......(0/25/0)100
1oz ham...........(0/4/1)25
1oz tomatoes......(2/0/0)8
1box raisinbran...(30/0/1)130
total.............(35/47/17)490
-------------------------------
lunch:
3oz tuna..........(0/30/0)120
1oz mayo..........(8/0/10)120
1.5c carrotts.....(17/0/0)68
2diced eggs.......(2/12/10)150
1oz ham...........(0/4/1)25
total.............(27/46/21)485
-------------------------------
dinner:
4oz chck brst.....(0/36/4)180
1c carrots........(11/0/0)45
3diced eggs.......(3/18/15)225
1oz ham...........(0/4/1)25
total.............(14/58/20)475
-------------------------------
bedtime:
2oz mixed nuts....(14/14/30)340

grand total.......(90/165/88)1800

my lifting schedule is a bit off right now. i'm gonna take today off and start tomorrow morning with a chest/shoulder workout and go from there. my calories are still a bit low.