---==Mecha's Training Journal ==-- comments are welcomed - ABCbodybuilding

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  #1  
Old 10-14-2003, 02:42 PM
Mecha04 Mecha04 is offline
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Join Date: Sep 2003
Location: At the Gym
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Default ---==Mecha\'s Training Journal ==-- comments are welcomed

Well, Iíve been bulking up for the past 6 months and Iím starting to get fat (12.5% body fat = 26 pounds) and it all seems to going around my waist. So starting this Monday (Oct. 20, 2003) I will begin my cutting phase.

My goal is as follows.
1) To drop about 10 pounds of fat.
- By incorporating cardio and HIIT into my workouts
- Reducing my daily carb intake

2) Maintain as much muscle as possible.
- By continuing resistance training
- Increasing protein intake

3) Take weekly body fat count
- Update training and diet as needed


My workout routine will change from 1.5 hours of resistance training to 1 hour resistance training with HIIT or cardio afterwards

Monday (back/biceps)
Seated rows
Pull downs
Barbell curls
Abs
HIIT

Wednesday (shoulders/traps)
Military press
Front barbell raise
Rear delts
Shrugs
HIIT

Friday (legs)
Squat
Leg curls
Calf raises
Abs
HIIT

Saturday (chest/triceps)
Bench press
Machine flys
French press
Abs
Cardio

Later I will be posting my daily diet
__________________
Age: 39
Height: 5' 9"

Status: Bulking (kind of)

As of July 10, 2005
weight: 229 lbs
% body fat: 12% (7 point test)
body fat: 27 lbs
lean body mass: 202 lbs
  #2  
Old 10-14-2003, 02:52 PM
tate tate is offline
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Join Date: Apr 2003
Location: North Carolina
Posts: 320
Default Re: ---==Mecha\'s 1st Training Journal ==-- comments are welcomed

Looks pretty good. I think that you could get away with just doing 3 HIIT sessions a week. Your diet will be your biggest factor in your cut. And just make sure that you don't cut your carbs too low, or you body will dip into your muscles protein stores for energy. Good Luck! [img]/forum/images/graemlins/grin.gif[/img]
  #3  
Old 10-16-2003, 11:41 AM
Mecha04 Mecha04 is offline
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Join Date: Sep 2003
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Posts: 837
Default Re: ---==Mecha\'s 1st Training Journal ==-- comments are welcomed


My bulk diet is currently at about 3,400 calories per day. Next week I will reduce to 3050 calories then the week after that to 2700 calories. Per Tateís suggestion I will only reduce my calorie intake by 350 below normal maintenance level hopefully this will help reduce the amount of muscle loss.

My P/C/F ratio will be 36% / 49% / 15%

In order to make cooking easier, I will keep the same menu 2 weeks then update my diet as needed. For now I plan on the following

6:00am
multi-vitamine & vitamine C
2 cups - Milk, low fat
2 scoops - Protein powder
1 - Banana
1spoon - Nat. Peanut butter

9:00am
5 egg whites
1 whole egg
1 cup oatmeal

12:00pm
vitamine C & E
2 slices wheat bread
1 can of tuna (6 oz)
w/ 1 spoon lite mayo
apple

3:00pm
4oz chicken breast
8oz sweet potato

Post workout shake

Bedtime
multi-vitamine
3oz chicken breast
1cup cottage cheese
Salad
__________________
Age: 39
Height: 5' 9"

Status: Bulking (kind of)

As of July 10, 2005
weight: 229 lbs
% body fat: 12% (7 point test)
body fat: 27 lbs
lean body mass: 202 lbs
  #4  
Old 10-16-2003, 12:00 PM
GetPsycho GetPsycho is offline
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Join Date: Oct 2002
Posts: 11,387
Default Re: ---==Mecha\'s 1st Training Journal ==-- comments are welcomed

to help preserve more lean mass you might consider dropping your calories at a slower rate. if you arent in a big rush to drop the fat you might think about 100-200 drop per week

week 1 - 3400
week 2 - 3200
week 3 - 3000
week 4 - 2800
week 5 - 2600

it just depends how quick you want to reach your goal
  #5  
Old 10-16-2003, 12:20 PM
Mecha04 Mecha04 is offline
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Middleweight
 
Join Date: Sep 2003
Location: At the Gym
Posts: 837
Default Re: ---==Mecha\'s 1st Training Journal ==-- comments are welcomed

Thanks Psycho. I'll give the slow drop of in calories a try. I honored that you took the time to checkout my online journal.
__________________
Age: 39
Height: 5' 9"

Status: Bulking (kind of)

As of July 10, 2005
weight: 229 lbs
% body fat: 12% (7 point test)
body fat: 27 lbs
lean body mass: 202 lbs
  #6  
Old 10-16-2003, 12:29 PM
GetPsycho GetPsycho is offline
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Default Re: ---==Mecha\'s 1st Training Journal ==-- comments are welcomed

[ QUOTE ]
Thanks Psycho. I'll give the slow drop of in calories a try. I honored that you took the time to checkout my online journal.

[/ QUOTE ]

it's no problem bro. the rate at which you drop your calories is mostly dependant on how quick you want to reach your target body fat % or weight. if you are in no hurry or dont have a specific date then i suggest a slow drop.

how long have you been lifting? you might consider upping the volume for your routine, it doesnt seem like much. i know you said you went from 1 1/2 hours to 1 hour, but you can still get some more volume in. and make sure you throw in some shocking techniques here and there; cut or bulk.

also, can you do HIIT on off days? since you are trying to preserve muscle mass you want to get your post workout shake asap after lifting. you can try HIIT after your workouts or HIIT on off days and see which you like better. i personally feel that if lean mass is more important than fat loss to you (and since your body fat isnt too bad) i would recommend HIIT on off days. at least it worked for me on my last cut [img]/forum/images/graemlins/tongue.gif[/img]
  #7  
Old 10-21-2003, 11:25 AM
Mecha04 Mecha04 is offline
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Middleweight
 
Join Date: Sep 2003
Location: At the Gym
Posts: 837
Default Re: ---==Mecha\'s 1st Training Journal ==-- comments are welcomed

I just started my cut phase this Monday. My starting point as of Sunday (Oct. 19, 2003) is;

203 lbs
12.8% body fat
26 lbs fat
177 lbs lean muscle mass

My goal is to drop down to about 16 lbs of fat.

I started yesterday with the following updated routine at about 60% of my one rep max (~12 reps)

DAY 1 (Monday)
T-Bar row, mid grip
Pulldown, wide grip
Long Pull, one arm
frenchpress w/ ez bar
reverse grip press down
Abs
cardio / HIIT


DAY 2 (Wednesday)
rotator cuff
Clean & Press
Front Raise (alternating)
reverse pec deck flye
Barbell shrugs
reverse incline shrugs
cardio / HIIT


DAY 3 (Friday)
Bench press
DB incline press
machine flys
EZ bar curls
Concentration curls
Abs
cardio / HIIT


DAY 4 (Saturday)
Squats
single leg press
seated leg curls
lying single leg curls
Standing calf raises
seated calf raise
__________________
Age: 39
Height: 5' 9"

Status: Bulking (kind of)

As of July 10, 2005
weight: 229 lbs
% body fat: 12% (7 point test)
body fat: 27 lbs
lean body mass: 202 lbs
  #8  
Old 10-21-2003, 11:35 AM
Mecha04 Mecha04 is offline
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Middleweight
 
Join Date: Sep 2003
Location: At the Gym
Posts: 837
Default Re: ---==Mecha\'s 1st Training Journal ==-- comments are welcomed

I think the weekends will be the hardest for me to work on my diet.

During the weekdays I'm able to stick to my diet because I can only eat what I take with me to work. But, on the weekends when I'm home I'm tempted to eat everything and anything in site. Ice cream, chips, etc. I noticed this on Sunday it was never a problem before because then I was on a bulk phase.

Maybe I can make the weekend part of my cheat day. A 2 day cheat day within reason of course.
__________________
Age: 39
Height: 5' 9"

Status: Bulking (kind of)

As of July 10, 2005
weight: 229 lbs
% body fat: 12% (7 point test)
body fat: 27 lbs
lean body mass: 202 lbs
  #9  
Old 10-27-2003, 01:39 PM
Mecha04 Mecha04 is offline
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Middleweight
 
Join Date: Sep 2003
Location: At the Gym
Posts: 837
Default Re: ---==Mecha\'s 1st Training Journal ==-- comments are welcomed

I just finished my first week on my cut, my new composition as of yesterday (oct. 26, 1993) is.

weight 202 lbs
11.2% body fat
23 lbs fat
179 lbs lean muscle mass

According to the 7-point body fat test, I've already droped 3 pounds of fat. I've also gained about 2 lbs of muscle on my cut. I as expecting to slowly loss muscle but not to gain muscle. This first week I only reduced my calorie intake by 175 calories. So there might still be so slight muscle growth from the week before when I was still bulking up.

This week I will be reducing my calories by another 175 which will give me a daily total of 2,992 calories. And as before I will get the same 6 meals everyday so that I don't have to spend time wondering what to eat the next day.
__________________
Age: 39
Height: 5' 9"

Status: Bulking (kind of)

As of July 10, 2005
weight: 229 lbs
% body fat: 12% (7 point test)
body fat: 27 lbs
lean body mass: 202 lbs
  #10  
Old 02-23-2004, 04:41 PM
Mecha04 Mecha04 is offline
Mecha04 should change his/her status!
Middleweight
 
Join Date: Sep 2003
Location: At the Gym
Posts: 837
Default Re: ---==Mecha\'s 1st Training Journal ==-- comments are welcomed

Wow, I have not updated my journal for soooo long.
Iíve never been good at keeping a journal.
I have to do a better job. Anyone have any suggestions on how to keep this thing up?

MY GOAL:
My wife and I plan on having a church wedding on December 25 (on Christmas) of this year, so my current goal will be to bulk as much as I can then around the summer begin my cut for my wedding day.

MY DIET:
For my diet Iím taking in around 3,564 calories over the course of 6 to 7 meals. In order to make things easy for my, I pretty much eat the same thing everyday, except for meal 5 and 7
My P/C/F ratio is 28% / 47% / 25%

Meal 1
Milk, low fat 16.0 oz
Protein powder 2.0 scoops
Banana 1.0 each
Oatmeal 0.33 cup

Meal 2
Egg, whites 4 each
Egg, whole 2 each
Oatmeal 1 cup
Raisins, seedless 1 oz
Peanut Butter, natural 1 tbsp

Meal 3
Tune, in water 4 oz
Mayo light 1 spoon
Olive Oil 1 tsp
Bread, whole wheat 2 slice
Nutrigran bar 1 each

Meal 4
Chicken Breast, grilled 4 oz
Rice, brown, medium grain 1.5 oz
Walnuts 0.25 cup

Meal 5
Whatever the wife makes, I try to keep the ratios consistent with my bulk.

Workout

PWO shake (Meal 6) only on my workout days
Protein powder 4 scoops
Maltodextrin 8 tbsp
Dextrose 3.1 tbsp
Water 7.3 cups

Meal 7
Usually what I had for meal 5, cut down on the carbs.
__________________
Age: 39
Height: 5' 9"

Status: Bulking (kind of)

As of July 10, 2005
weight: 229 lbs
% body fat: 12% (7 point test)
body fat: 27 lbs
lean body mass: 202 lbs
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