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  #1  
Old 10-08-2010, 10:27 PM
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Default Mind over matter

So this is slightly pre-mature as the real journaling starts when my Insanity package comes in the mail but I will get this started anyway as I have started the diet Im using for the program today.

First off goals. This will be a 2 month cut where Im looking to drop around 15-20 pounds. The program Im following is the Insanity system which came recommended by friends so we will see.

Diet is of course the biggest part of this but I have a rather large complication in that I work in an operating room which means I have very short periods of time to eat and not a lot of space to store things. For this reason I am looking to try a 4-5 shake system with the last meal of the day being "real" food before bed. I am open to other options but diet has never been my strong suit so this was the best I could come up with.

I just came off a cut of 3 months where I dropped 27 pounds using heavy calorie restriction in a brute force method of dropping weight but now am also interested in retained muscle where as that was not my primary concern before.

Ok on to the numbers. Heres the diet plan. I wrote it to have every meal as a 2 scoop shake with 1-2 half cup packs of instant oatmeal which I can then replace as needed throughout the day.

2760 Max daily
2160 Min daily

Daily totals
44g fat 7.7% of intake
250g carb 43.5% of intake
280g protein 48.8% of intake

Protein Powder
6x 2 scoops
1560 cal daily
130 cal per meal
2 fat per 24 daily
5 carb per 60 daily
20 protein per 240 daily

Instant Oatmeal
6x 2 bags first 4, 1 last 2
1000 cal daily
100 cal per
2 fat per 20 daily
19 carb per 190 daily
4 protein per 40 daily

Meal times
630
0900
1200
1530
1900
2230

Ok thats the plan so now on to the journaling. I will start as of today.

Last edited by Mindwerkz; 10-08-2010 at 10:35 PM.
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  #2  
Old 10-08-2010, 10:32 PM
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630 shake n oats
0900 shake n oats
1200 shake n oats
1530 shake n oats

Dumbbell lunges
10x1@70lbs
10x1@50lbs
10x1@30lbs

Leg Press
10x3@520

Leg Press Calf Raises
20x1@520
10x2@520

This was actually a redo of a leg work out from 2 days ago that I didnt feel I did very well, no cardio today as it was a long day and Im a bit tired. Will do an hour tomorrow to make up for 30 min missed today.

Last edited by Mindwerkz; 10-08-2010 at 10:41 PM.
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  #3  
Old 10-10-2010, 03:36 AM
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630 still sleeping
0900 4 eggs 1 cup oat meal
1200 1 cup chicken & green chili soup
1530 MRP bar
1900 grilled steak w/onion, green peppers
2230 2 scoops shake

Today was supposed to be cardio but I was a bit angry so I moved my chest/tri day up a day

flat bench Dumbbell fly
3x10@45

incline dumbbell bench press
1x10@150
1x10@140
1x10@130

flat arnold bench
3x10@100

decline barbell press
3x20@80

seated arnold press
3x8@100

dumbbell skull crusher
3x10@50

cable tri extensions
3x to failure @ 50
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  #4  
Old 10-12-2010, 01:00 AM
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yesterday was an off day so not included

dropping 250 carb cals

630 2 scoops, 1 cup oats
0900 2 scoops, 1/2 cup oats
1200 2 scoops, 1/2 cup oats
1530 2 scoops, 1/2 cup oats
1900 unknown amount of unsalted/unbuttered popcorn (went to movie w/family)
2230 spinach noodles w/meatballs

back/bi day
bent over barbell rows
3x10@145

Seated cable pull down followed immediatly by seated cable row
3x10@100 (each)

Isolation hammer curls
3x@25 to failure

Forearm flexion/extension
3x@30 to failure
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  #5  
Old 10-13-2010, 11:09 PM
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Same diet

Leg day again

Dumbbell lunges
10x1@70lbs
10x2@50lbs

Leg Press
10x3@560

Leg Press Calf Raises
20x1@560
10x2@560
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  #6  
Old 10-14-2010, 01:45 AM
arian11 arian11 is offline
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I would up the fat % a bit if it was me. Also, if you have breaks to go to your car, you can store some non-perishable things in your car. Like, water, can of beans, nuts, and other things. Good luck!
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  #7  
Old 10-14-2010, 03:07 AM
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Thanks for the tip. I do put down at least a gallon of water per day, normally in 1 ltr doses. I have done beans before and likely will again I just wanted a really slow acting carb that was super simple to store.

My weight is staying right about the same with a 6 pound up or down fluctuation based on what time of day I do it which is a bit frustrating. On the other hand my waist is getting smaller so I know Im loosing fat.

What percents do you think would be better? Im open for any and all thoughts.
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  #8  
Old 10-15-2010, 02:33 AM
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Coming down with a bit of a cold so will hold off training and a more relaxed diet until I feel better. Likely just a day or two.
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  #9  
Old 10-15-2010, 02:41 PM
arian11 arian11 is offline
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Well it really depends on how your body handles carbs. Some people can cut with a much higher percentage of carbs. I was actually watching some videos of Layne Norton on bodybuilding.com and he was talking about how the difference between his bulk and cut is just that he cuts the carbs down. Protein and fat stay the same. And then as he gets closer to contest, he cuts the carbs more and more if he needs to. So you can just use what you have and if you aren't losing weight, just start cutting the carbs and leave the protein and fat alone.
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Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
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  #10  
Old 10-16-2010, 10:13 PM
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Forgot to go shopping so I switched to a protein bar I was able to buy at the hospital. 4 of those and shakes made up my morning. They tasted pretty darn good and were decent on the macros. Dont remember exactly what the numbers were but they were good.

Did pushing today and really felt it

flat bench flys
3x10@45

Bench Press (no spotter so went quite light for safety)
3x10@135

Arnold shoulder press
3x10@45

Cable tri pulldown
3x10@55 (I think, just started working with what it was set at)
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