I Need Abs!!!

[mar999]

Alright everyone as the title implies... I need abs! I decided to start a log to add a little bit of accountability in my diet/workout routine. This is also my first log so bare with me a bit...

Ok here are some stats... I am about 6'2-6'3ish and weigh somewhere around 210. My bf is around 13-14% and i would like to cut to about 9%
I have been on keto for about 2 and a half months so i am getting pretty fat adapted.

This next week I am not working so I will be spending a little more time than usual at the gym. I will probably experiment with some stuff and then write out my workout routine near the end of this week.

For my diet I will post the food that i eat daily but I probably wont post macros and all that. I have a pretty good idea what kind of calories are in everything and i dont feel like logging stuff in fitday. I am also going to take more of a pre-contest diet approach to my macros and go with about an even percantage of protein and fat.

Here are my supps
Dymatize elite 12 hour
Dymatize whey isolate
Multi
L-carnitine
efa blend

any questions or suggestions just let me know!

[MarkVI]

i'm in!

Can't wait -- i am subscribed so you better post often or else!

[mar999]

Nice! I will def try to post at least once a day.
I am gonna feel like a$$ tomorrow from all of the crap i ate today.

[mar999]

Alright day one!

I am about to head to the gym pretty soon so i will post my workout and all of my food later tonight.

Im putting together my new workout routine that i will begin next week. I will post it here soon for comments and criticism.
I think it will look kind of like this

Monday - Heavy push (chest, shoulders, tris, quads, calves) low rep
Tuesday - Heavy pull (back, traps, bis, hamstrings, abs) low rep
Wednesday - off
Thursday - Total body circuit with high reps
Friday - off
Saturday Total body circuit with high reps
Sunday - off (carb up if i feel the need)

[mar999]

Update!
So I have not had much of an appetite today so i am pretty low on the calories

food for today:
protein shake with 2tbs pb
2 dbl scoop protein shakes
2 meatballs (low carb)
9oz haddock
salad with 1oz mozz cheese and oil/vinegar
cauliflower with butter

Today's workout:

Chest
-incline db press
-free motion seated cable press
-incline db fly
-cable crossover

Shoulders
-Arnold db press
-wide grip upright row
-rear delt fly

triceps
-pushdowns
-dips
-reserve grip pushdown

finished with 30 minutes of liss cardio

consumed a wpi shake immediately before and after my workout

[mar999]

Workout Day 2

Back/traps/bis - went 3x8 on most exercises and 4x8 on a few

back
-wide grip pulldown
-wide neutral grip seated row
-bent over db row
-reverse grip pulldown
after my cardio i did 3 more sets of lat pulldown

traps
-db shrugs
-behind the back bb shrugs

bis-
-ez single arm cable curls
-ez bar reverse curls
-bb curls

30 mintues of liss cardio

The workout went pretty well today. I probably could have pushed myself a bit harder. Should have taken in some caffeine first... oh well

I will post food intake later tonight

[mar999]

Food Day 2

5 eggs
tuna w/mayo on romaine
2oz mozz cheese
2 protein shakes
2 5oz frozen burgers (grilled on foreman, probably lost some fat)
romaine and a bit of ranch
2 tbs pb

[mar999]

Workout Day 3

Legs/Calves/Abs

Legs
-bb squats 8/8/6/4/8
-sl dead lift 8/6/6/6
-walking lunge 3x8
-single leg hamstring curls 3x6
-finished with leg extensions to failure

calves
-standing calf raise 3x15, 2x12
-seated calf 3x12

abs
-decline situps 3x12
-weighted crunches 3x12
-weighted side bends 3x10
-roman chair leg raise 3x10
-crunches 3x10

30 minutes of liss cardio

[mar999]

Food Day 3

tuna w mayo
2oz mozz cheese
10oz 85% ground beef
2 protein shakes
2 tbs pb
8oz chicken cooked in olive oil
green beans

[mar999]

Day 4

No workout today

Today's food

5 eggs
2oz mozz cheese
2 tbs pb
6oz salmon with mayo
salad with bc
1/2 24oz rotisserie chicken

[mar999]

Workout Day 5

chest/shoulders/triceps/calves

chest
-incline db 3x15
-incline fly 3x15
-seated cable press 3x15 and then at the end til failure

shoulders
-lateral raise 3x15
-cable front raise (2 variations 2x15 each)
-cable rear delt fly 3x15

triceps
-pushdowns 3x15
-reverse grip single arm pushdowns 2x15, 2x12

calves
-standing calf 3x15

30 minutes of liss cardio

[mar999]

Workout Day 6

I felt like crap in the gym today. Not sure if this is a sign that i need a carbup but i want to skip the carb up this week

Back
-wide grip pulldown 4x15
-seated row 2x15, 2x12
-reverse grip pulldown 2x15, 2x12

traps
-db shrugs 3x15

biceps
-ez cable curls 3x15
-reverse curls 3x15
-preacher curls 3x15

abs
-machine crunch 3x15
-medicine ball situp 3x10

food day 6

I will try to remember everything

2 eggs
3 sausage patties
spam
2 tbs pb
cauliflower, peppers, onion
salad with bc
2 protein shakes