Ace's gonna update journal everyday

[acegator]

Try this again. [img]/forum/images/graemlins/smile.gif[/img]

stats: 5'9 163lbs 13% bf

Goal: Keep cutting down to 9%bf then bulk.

Current routine:
Monday: legs/abs
Tuesday:Chest/Tricepts
Wednesday: HIIT
Thursday:Back/Biceps
Friday: Deltoids/traps/forearms
Saturday:HIIT
Sunday:HIIT

Current routine:
Squats: 111 x 8 ,155 x 8, 155 x 8, 155 x 8
Leg Press: 300 x 8 , 300 x 8, 300 x 8, 320 x 8
Leg Curl: 50 x8 , 60 x 8, 70 x 8
Leg Extension: 140 x8 , 140 x8 , 140 x 8
Calve Raises: 380 x 8 ,380 x 8, 380 x 8
Hanging Leg Raises 3x15
Weighted Crunches 3x15

Chest/Tricepts
Flat BB bench : 111 x8, 133 x 8, 144 x 8 , 144 x 8
Incline DB Flyes: 35 x8 , 40 x 8 , 40 x 8 , 40 x 8
Leaning Forward Dips: 4 x 8
Close Grip Bench: 67 x 8 , 89 x 8 , 89 x 8 , 89 x 8
Skull Crushers: 50 x 8 , 50 x 8 , 50 x 8, 50 x 8
Dips: 3x8

Back/Biceps
Deadlifts : 100 x 6, 140 x 6, 140 x 6
Wide Grip Chins: 3 x 8
Close grip chins: 3 x 8
DB rows: 45 x 8 , 45 x 8 , 45 x 8
BB bicep curls: 40 x 6 , 40 x 6 , 40 x 6
DB Hammer Curl 30 x 8 , 30 x 8 , 30 x 8 , 30 x 8

Shoulders/Traps
DB shoulder press : 40 x 8, 40 x 8, 45 x 8
DB Side Laterals: 35 x 8, 35 x 8, 35 x 8
Bent over laterals: 10 x 8, 10 x 8 , 10 x 8
BB Shrugs: 150 x 8 , 150 x 8 , 150 x 8
DB Shrugs: 60 x 6 , 60 x 6 , 70 x 6

Diet:
Diet: Non workout day
Meal 1
Egg Beaters 018p 003c 000f
Whole Egg 006p 001c 006f
Oats 3/4 Cu 008p 041c 005f
Multivitamin

Meal 2
Turkey Sli: 020p 000c 002f
Whole W Bread: 004p 010c 001f
Almonds 004p 007f 003c

Meal 3
Chick B 3oz 029p 000c 003f
Sweet Pot 5oz 002p 035c 000f
Brocoli 1 cu 005p 009c 005f
Fish Oil Caps 4 000p 000c 004f

Meal 4
FF mayo 1tbs 000p 003c 000f
Can of tuna 033p 000c 001f
Whole W Bread 2 008p 020c 002f
Flax Oil 1/2 tbs 000p 000c 007f

Meal 5
Chicken B 3 oz 029p 000c 003f
Whole W pasta 009p 034c 001f

Meal 6
Cot Chees 2% 012p 006c 003f
Nat PB 2tbs 008p 006c 016f

Total : 1,991 Calories 194p 170c 065f
**Weight lifting days I add 30g Scu Optinum whey, 5g glut, 5g creatine, and 1/2 cu oats

I only have access to a gym monday - friday (gym closed on saturdays and sundays) .

Please post any suggestions or idea's about my current program. thanks.

[nozzle]

Just a suggestion...you might want to replace the whole wheat pasta with a green veggie in meal 5. That's a little too late in the day to be eating starchy complex carbs. Since you're cutting, you may want to consider cutting out the pasta and wheat bread totally.

Also, how long have you been cutting? It seems that to drop another planned 4% body fat you're going to have drop your calories way too low to maintain or support lean muscle mass. If you're at a plateau you might want to try something like carb cycling. Do you currently cycle your calories on a daily basis?

How long do you plan to cut? Just until you reach 9% or do you have a deadline?

Also, just a suggestion, you may want to cut out one of the weekend HIIT days and give your body a total day off to rest.

Other than all that, things look good! Nice detail on the plan and diet too!

Good luck! [img]/forum/images/graemlins/cool.gif[/img]

[acegator]

Been cutting off an on 5 months. Started at 200lbs and god knows what bodfat and worked my way down. I have ate at maintenace and over my maintenace off and on to give my body a rest.

How long do you plan to cut? Just until you reach 9% or do you have a deadline?
I don't really have a deadline I guess, I need to set one. I do know the weeks I ate over maintenace I would feel guilty so I don't think I am ready to bulk mentally just yet.

I have thought of trying out carb cycling, having a HIGH , LOW and NO day. The only problem is I get lightheaded if my carbs are extremely low and my energy levels go into the toilet so I have never really digged cutting carbs.

As far as my current lifting routine .. I am wanting to re arrange it to where I do legs twice a week to I can get them to catch up with the rest of my body. Do you think that would be to much to do legs twice in one week?. Or just keep current routine and do a blitz on legs once a week?

something like this:
Current routine:
Monday: legs/abs
Tuesday:Chest/Tricepts
Wednesday: HIIT
Thursday:legs/abs
Friday: Deltoids/traps/forearms,Back/Biceps
Saturday:HIIT
Sunday:HIIT

[nozzle]

You can successfully bulk if you eat clean. Tuf's journal is proof of that. I think she increases fat by half a pound over an 8 week bulk! Don't be too afraid to bulk!

I would highly recommend you NOT carb cycle in the way you mentioned. Having zero carbs can be dangerous, especially if you get light headed with no carbs! Check out Fireproof, Schless, and soccerchick's journals. They all are carb cycling. You may have to go back several pages, but they all went into detail on how to plan it.

Three days is not enough time for the to recover before hitting them again. You could do calves this way, but not quads and hams. It's also unlikely that you'll gain a whole lot of mass while cutting.

I'd highly recommend that you set a time frame for your cut. Then start a squeaky clean bulk to minimize fat gain. You have to remember that the more muscle mass you have, the easier it is to cut muscle.

I think it's time for a bulk, actually. 5 months is a long time to cut. But, it's your decision. You know your body and mental state. Do what's best for you!

Again, you really should take at least one day off to let your body recover.

[acegator]

First off thanks for offering your advice. [img]/forum/images/graemlins/smile.gif[/img] . I do have have a few more questions:

What should I replace the wheat bread with?. If i take it out of the 4pm meal I won't have any pre workout carbs.

right now my meals are such:

6:30 AM: eaten at home

9:30 AM : eaten at work (meal with the wheat bread)

12:00 PM: eat at work

4:00 PM: eaten at work (meal with the wheat bread)

6:00 PM: eaten after workout

7:30 PM: eaten at home

9:00 PM: eaten at home

[Tuf]

Welcome to ABC, Ace. It looks like Nozzle is giving you great advice! [img]/forum/images/graemlins/cool.gif[/img]

Regarding your above question, I would replace the bread with oats or a sweet potato.

[acegator]

all exercises taken to failure:
Chest/Shoulders/Triceps
DB Flat Bench Press : 40 x 10, 55 x 8, 60 x 6 -
DB Incline Bench Press : 40 x 10 , 40 x 8 , 40 x 6
Dumbbell Flys: 35 x 10
Incline DB flys: 35x10
Dumbbell Flys: 15 x 12 pick very light weight to stretch
Seated Dumbbell Presses: 30 x 10, 30 x 8 , 20 x 6
DB Laterals: 10 x 10 , 10 x 8 , 10 x 6
Triceps Cable Pressdowns: 90 x 10 , 100 x 8 , 110 x 6
Dumbbell Kickbacks - 15x10 , 15 x 8 , 15 x 6 ,

Diet:
Meal1
Quaker Oatmeal
Egg Beaters
1 whole egg

Meal2:
Flax Oil 1tbs
ON Choc Whey 1.5 Scu

Meal 3:
Chicken B 3oz
Sweet Potato
Flaxseed Oil

Meal 4: Pre workout
Tunafish
salsa
sweet potato
Fish Oil Caps

Meal 5:
Dextrose
Maltodextrin
On Whey
5g Creatine
400mg Chromium
5g glutamine
vitamin C

Meal 6
Nat PB 1tbs
Brocoli 4oz
Cottage Cheese

Total 2,414 Calories
250p 179c 081f

[acegator]

Squats: 133 x 10 ,155 x 8, 166 x 8, 166 x 8 (new)
BB Lunges: 133 x 7 , 133 x 7
Leg Press: 300 x 8 , 300 x 8, 300 x 8, 320 x 8
Leg Curl: 50 x8 , 60 x 8, 70 x 8
Leg Extension: 140 x8 , 140 x8 , 140 x 8
Calve Raises: 380 x 8 ,380 x 8, 380 x 8
Hanging Leg Raises 3x15
Weighted Crunches 3x15

[acegator]

Squats: 111 x 8 ,155 x 8, 200 x 8, 200 x 8 (new weight)
Hack Squats 88 x 8 , 88 x 8 , 88 x 8 -- two 44s plus whatever hack squat machine weighs.
Leg Press: 200 x 8 , 200 x 8, 200 x 8, 200 x 8 -dropped to lower weight, feet at bottom and close together.
Leg Curl: 50 x8 , 60 x 8, 70 x 8
Leg Extension: 140 x8 , 140 x8 , 140 x 8
Calve Raises: 380 x 8 ,380 x 8, 380 x 8
Hanging Leg Raises 3x15
Weighted Crunches 3x15

[acegator]

Chest/Triceps
DB Flat Bench Press : 40 x 10, 55 x 8, 60 x 6 - go up to 70 on last set
DB Incline Bench Press : 40 x 10 , 40 x 8 , 40 x 6
Dumbbell Flys: 35 x 10
Incline DB flys: 35x10
Dumbbell Flys: 15 x 12 pick very light weight to stretch
close grip bench press 90 x 10 , 100 x 8, 100 x 6
skull crushers 50 x 10 , 50 x 8 , 50 x 6
Triceps Cable Pressdowns: 90 x 10 , 100 x 8 , 110 x 6
Dumbbell Kickbacks - 15x10 , 15 x 8 , 15 x 6 ,

blitzed the triceps tonight will feel this for days to come.

New weight: 167lbs up 4lbs