Chuck2600's 10% by January 1st cut

[Chuck2600]

I started yesterday and weighed in @ 214, I'm around 16-18%bf and hope to get to 10% by January 1st then clean bulk until I add about 10lbs of lbm. I've been working out now for 7 months straight and have been bulking for the last 4 months, the first 3 were a series of short cut and bulks. Overall I've gained 6lbs and lost about 4-5%bf. I've also worked out for about a year and a half on and off over the course of the past 5 years but I never stayed dedicated for anything more then 5 months.
I don't have a set workout schedule but I work legs, chest, back then repeat in a cycle. Sometimes I do 2 days on 1 day off 2 days on etc, while other times I do 2 days on 1 day off 1 day on etc. I also plan on replacing some rest days with cardio days, I mainly stick with a 8-10 rep range, usually do 7-10 minutes of light cardio pre work out and sometimes post.

I will be using Layne Nortons 500 calorie deficit diet as a guideline, I think this will work best for me.

Utilize The Subsequent Equations To Find Your Caloric Baseline:
• Mesomorphs – bodyweight x 15.

Protein:
I recommend the following protein intakes for different body types:
o Mesomorphs – 1.2g/lb – 1.3g/lb.

The Rest of the % in Carbs

Back:
Mainly chin up/ pull up variations and row's (usually 5 exercises with 4 sets each), sometimes I'll throw in some bicep curls if I feel I haven't hit them hard enough.

Chest:
Bench 4 Sets
Narrow grip bench: 4 sets
Incline db press: 4 sets
Cable flys: 4 sets
Lateral raise: 4 sets
Bent over lat raise: 4 sets

Legs
Dead lifts: 4 sets
Hack-squats: 4 sets
Lunges: 4 sets
Calf raises: 4 sets

Diet:
I'm going to be eating 2700 calories per day divided into 6 meals, sticking with all clean foods, and mainly tuna and chicken as protein. I'm not going to be keeping a strict eye on carbs and fats just making sure I get around 50grams of carbs both pre and post workout. Protein will be 200-250 grams per day.

Supplements:
I take 4 scoops of XTEND (1 pre, 2 intra, 1post), 1tsp Sci Fit Kre-Alkaline (1/2 pre, 1/2 post), beta alanine (3 grams pre, 3 grams post) and whey pre and post workout.

Current stats:
Height: 6'3"
Weight: 214lbs (Empty stomach, with shirt, shorts and shoes on)
Waist (measured at the naval): 36"
Arms: 16"
Forearms: 13"
Neck: 16"
Chest: 43"
Shoulders: 53"
Thighs: 25"

Important Lifts:
Bench: 235X9
Dead lifts: 305X8
Wide grip chinupX16
(I don't squat because of a bad rotater cuff from a dislocated shoulder last year)

Start picture

http://forum.bodybuilding.com/attachment.php?attachmentid=2774331&stc=1&d=1286974157

Bf: Approximately 16-18%

[Chuck2600]

Yesterday: Day 1

Weight: 213.6

Yesterday was an off day from lifting so I did 45 minutes on the elliptical. The rest of my day was pretty active because I had to work and my job requires me to be on my feet all the time so I burn a significant amount of calories there.

Meal 1: 1 scoop of whey, 1 cup of 2% milk, 2 bananas. 35g protein, 500cal

Meal 2: Same as meal 1. 35g protein, 500cal

Meal 3: Chicken wrap on whole wheat wrap. 40g protein, 500 cal

Meal 4: Same as meal 3. 40g protein, 500 cal

Meal 5: Can of tuna, 1 tbsp light miracle whip, 1/4lb of spinach, 1 tbsp salad dressing. 30g protein, 200 cal

Meal 6: 175 grams of low fat marble cheese melted: 48g protein, 500cal

[Chuck2600]

Oct 11: Day 2

Weight: 211.6 ( 2lb drop, most likely water weight)

Legs

I don't ever record my lifts but I always do 4 sets of each workout and remember what my main lift was.

Cardio: Elliptical for 8 minutes before and 10 minutes after
Dead lifts: 4 sets: 305X8
Hack squats: 4 sets
Lunges: 4 sets: 80lbs dbX14
Calf raises: 4 sets

Meal 1: 1 scoop of whey, 2 cups of fat free milk, 1 cup of muslix. 45g protein, 500cal

Meal 2: 2 scoops of whey, 2 cups of fat free milk, 1 banana. 45g protein, 500cal

Meal 3: 150g pork and spinach salad: 30g protein, 200 cal.

Meal 4: Chicken wrap: 500 cal, 40g protein

Meal 5: Same as meal 4: 40 g protein, 500 cal

Meal 6: 180 grams of melted low fat cheese. 48 g protein, 500cal.

[Chuck2600]

Oct 12: Day 3

Weight: 211.2lbs

Woke up at 8:00 ate then went to the gym for 45 minutes of cardio on the elliptical, burning around 700calories. No weights today but chest day is tomorrow and back day on Thursday, I'll probably take Friday off.

Meal 1: 1.5 cups of milk, 1 scoop of whey and 1 cup of muslix. 500cal, 40g protein.

Meal 2: 1.5 cups of skimmed milk, 1.5 scoops of whey (lower calorie kind then the one for breakfast), 1 cup of muslix. 500 cal, 40g protein

Meal 3: 1 can of tuna with light mayo and large spinach salad with light dressing. 200cal, 30g protein

Meal 4: Chicken wrap and an orange. 450 cal, 33g of protein

Meal 5: Chicken wrap. 400 cal, 33 grams of protein

Meal 6: 200 grams of melted low fat cheese. 53 grams of protein, 600 cal

[Chuck2600]

Oct 13: Day 4

Weight: 210.6

Worked from 4-12 last night and woke up at 9am then was at the gym around 10:30. I lost track of time and spent about am hour and a half in the weight room . I usually try and limit it to an hour of heavy lifting, but today was Chest, Shoulders and Triceps so I threw in some isolation exercises that I usually neglect. I did 10 minutes on the elliptical before and after my workout today.

Bench press: 5 sets
Incline db press: 3 sets
Narrow grip bench press: 4 sets
Cable flys: 7 sets (4 down and 3 up)
Lat raises: 4 sets
Bent over lat raises: 3 sets
Reverse grip tricep pull-downs: 4 sets

Allot more volume then I normally do but I'm sure it wont hurt.


Meal 1: 1 1/4 cups of fiber 1, 1.5 cups of skimmed milk, 1 scoop of whey. 500 cal, 40g protein

Meal 2 (pw meal): 2 scoops of whey, 2 cups of skimmed milk, 2 bananas. 600 cal, 60g of protein.

Meal 3: 1 can of tuna with light mayo and 4 crackers. 200 cal, 32g protein

Meal 4: Chicken wrap. 400 cal, 33 g protein

Meal 5: Chicken wrap. 400 cal, 33g protein

Meal 6: 180 grams of melted cheese. 600cal 35g protein

[Chuck2600]

Oct 14: Day 5

Weight: 210.2

Woke up around 8:00Am this morning, dropped my parents off to work, ate breakfast and was at the gym by around 10. Today was back day and I did 10 minutes on the elliptical before and after my workout.
Despite eating about 3kcal per day the weight seems to be coming off very quickly (I don't count BCAA's and EFA's which add about 200-300cal to my daily total). I don't know how much is water but I can't see my glycogen stores being depleted that much considering I'm eating close to 200 grams of carbs per day.

Workout:

Elliptical: 10 minutes pre and post workout
Deadlifts: 4 sets
Chin-up/ pull-ups: Different variations of each, in total about 15 sets
Seated cable row: 4 sets
EZ bar curls: 4 sets

Meal 1: 1.5 cups of skimmed milk, 1 scoop of whey, 1 cup of fiber 1. 500 cal, 45g protein

Meal 2 (post workout meal): 2 scoops of whey, 2.5 bananas. 500cal 50g protein

Meal 3: 1 can of tuna, large spinach salad. 200 cal, 30 g protien

Meal 4: Chicken wrap. 450 cal, 33g protein.

Meal 5: Chicken wrap. 450 cal, 33g protein.

Meal 5: 200 grams of cheese, 600cal 48g protein

[GDPro-Teen]

repped, keep it up

[Chuck2600]

Oct 15: Day 6

Weight: 209.0

Woke up at around 10:00 this morning initially not planning on going to the gym but it was very nice outside so I decided to take advantage of that and walked. The total distance from my house to my gym is 2 miles, I only went for 25 minutes to do cardio. I did it all on the elliptical, the first 20 minutes being very intense then I had a 5 minute cool down. My weight is down 1lb from yesterday so I guess I'm still in the initial stage of dropping allot of water weight.

Meal 1: 1 scoop of whey, 1 gram cracker, 1 bag of popcorn, 1 cup of skimmed milk. 500 cal 40g protein.

Meal 2: 1 scoop of whey, 1 cup of skimmed milk, 1 bag of popcorn, 2 cups of coleslaw with some grated broccoli and 2tbsp of light ranch dressing. 550 cal 40g protein.

Meal 3: 1 scoop of whey, 1 cup of milk, 1/2 chicken wrap.

Meal 4: 1 scoop of whey, 1 cup of milk, 2 slices of bread, 2tbsp cheese whiz

[Chuck2600]

Oct 16: Day 7

Weight: 209.6

Woke up at 1 this afternoon, ate breakfast and was at the gym by around 2:30. Today was Legs. I kinda went overboard yesterday but I doubt I went over what I burned. I'm working overnights tonight and tomorrow night so I'm going to increase my calories by about 300 or so to make up for the extra time I will be awake. My weight is up .6lbs from yesterday but I assume that is just water and I expect it to fluctuate from day to day quite a bit for the first week or so.

Workout

Cardio: 8 minutes elliptical pre workout, 12 minutes bike post workout
Dead lifts: 4 sets
Lunges: 5 sets
Calf raises: 5 sets
Hack squats: 3 sets

Meal 1: Bagel w light cream cheese, 1 cup of milk, 1 scoop of whey. 500 cal, 45g protein

Meal 2: 1.5 scoops of whey, 1 cup of skimmed milk, 2.5 bananas. 500 cal, 45g protein.

Meal 3: 1 can of tuna+light mayo. 200cal 32g of protein

Meal 4: 1 can of tuna+light mayo. 200cal 32g of protein

Meal 5: 6" subway chicken breast sub w doubble meat. 400 cal 35-40g protein

Meal 6: 6" subway chicken breast sub w doubble meat. 400 cal 35-40g protein

Meal 7: 180g of light cheese. 500cal 48g protein

[Chuck2600]

Oct 17: Day8

Weight: 209.0

Woke up at 5:30 this evening, ate breakfast and was at the gym by 6:30. I did chest today and did 10 minutes on the elliptical before and 13 minutes after my workout for carido. I have to stay up all day tomorrow to get my sleep schedule back on track so I don't plan on doing anything because I'm probably going to be very exhausted.

Workout

Cardio: Elliptical, 10 minutes before and 13 minutes after
Bench: 4 sets
Narrow grip bench: 4 sets
Incline db press: 5 sets
Lat raises: 4 sets
Reverse grip tricep push downs: 4 sets
Cable flys: 4 sets down angle and 3 sets up angle

Meal 1: 2 1/4 cups of Cheerios, 1 1/4 scoops of whey, 1 1/4 cups of skimmed milk. 500 cal 45g protein

Meal 2: 1 cup of skimmed milk, 1 scoop of whey, 1 bagel with jam. 500 cal, 45g protein.

Meal 3: Can of tuna with light mayo and large bowl of broccoli. 200 cal, 33g protein

Meal 4: Beef wrap. 450 cal, 35-40g protein.

Meal 5: Beef wrap. 450 cal, 35-40g protein.

Meal 6: 150g of low fat cheddar cheese and a few crackers. 500cal 40g protein

[Chuck2600]

Oct 18: Day 9

Weight: NA

Got off work at 8:00am and decided to stay up the whole day to get my sleep schedule back on track. I got home then walked to the store and back to get a energy drink, in total the walk was about 1mile which will probably be the only exercise I get today. I feel very exhausted and plan on staying up until around 9. I'm going to try to lower my calories a bit for today because I know I wont be burning much.

Meal 1: 2 scoops of whey, 1 cup of skimmed milk, 1 cup of whole milk. 500cal 65g protein.

Meal 2: 2 cups of cherios, 1 cup of skimmed milk, 1 can of tuna w light mayo. 500 cal, 45g protein

Meal 3: bagle with light cream cheese, 1.5 scoops of whey, 2 pieces of ham, 1 cup of skimmed milk. 650-700 cal, 55-65g protein

Meal 4: Some breaded chicken breast thing (1 1/2), 50-60g's of melted cheese and a few crackers. 600-700cal, 40-50g protein

[Chuck2600]

Oct 19: Day 10

Weight: 207.6

Fell asleep last night at 9:00 after being up for about 30 hours then slept until 6:30 this morning. I took my parents to work, went home, at breakfast then was at the gym by 9:30. Today was back day, I avoided dead's today because I've done them for every back and leg workout for the past 3 weeks. My back has really been sore so I decided not to do them today. I did 10 minutes on the elliptical before my workout and 15 minutes on it after my workout. I've really been pushing myself with cardio lately and really trying to go as hard as I can during my sessions. From 5:00 to 10:00 on my second session was pretty much an all out sprint.

Workout

Cardio: 10 minutes elliptical pre workout, 15 minutes post workout
Wide grip chin ups: 5 sets
Pull ups: 3 sets
Bent over rows: 4 sets
Cable rows: 4 sets
Lat pull downs: 4 sets
Reverse push ups: 2 sets
Ez bar curls: 4 sets
Reverse grip ez bar curls: 4 sets

(wow that was allot more volume then I realized)

Meal 1: 2 1/4 cups of Cheerios, 1 scoop of whey, 1.5 cups of skimmed milk. 500cal 43g protein

Meal 2: 2 scoops of whey, 2 cups of skimmed milk, 2 bananas. 600cal, 70g protein

Meal 3: 1 can of tuna with light mayo. 200 cal 33g protein

Meal 4: Chicken wrap and a cup of skimmed milk. 400cal, 35g protein.

Meal 5: 6" roast chicken sub from subway. 400 cal, 30g protein

Meal 6: 150 grams of melted cheese and a few crackers: 500 cal, 42g protein

[gemtiger]

Good work so far

[Chuck2600]

Oct 20: Day 11

Weight: 208.8

Woke up this morning, drove my parents to work, ate breakfast and was at the gym by 9:30. My weight is up about 1lb from yesterday but I drank a 600ml bottle of water first thing this morning which was inconsistent with what I've been doing for the past 11 days. The extra lb was more than likely the extra liquid in my stomach.
Today was chest day, my weight workout was pretty crappy overall. I only managed to bench 215X8 for 2 sets then I got 6 on the last set (Pb is 235X9). Ever since I've been cutting I've been trying to be in the gym as much as possible and since I started to add deads to leg day I've been trying to keep the time between back and leg day as far as possible. As a result I've been doing chest almost twice as much as back and legs. I'm going to go back to my original plan for lifting which was: Day1 Chest, Day 2 back, Day 4: Rest, Day 5: Legs, Day 6: Rest, then repeat. I will however make sure I have heavy cardio sessions on the rest days, I just need to cut back on the volume of lifting.
Even though I had a bad weight workout I still managed to have a great cardio workout, I did 11 minutes before my workout on the elliptical and 25 minutes after.

Workout

Chest

Carido: Elliptical: 11 minutes pre and 25 minutes post workout
Bench: 4 sets
Narrow grip bench: 4 sets
Incline db press: 4 sets
Tricep push-downs: 4 sets
Lat raises: 5 sets
Downward cable flys: 4 sets

Meal 1: 2.5 cups of Cheerios, 1 scoop of whey, 1 cup of skimmed milk. 500 cal, 42g protein

Meal 2: 2 scoops of whey, 1 cup of skimmed milk, 2 whole wheat dinner rolls: 400 cal, 62g protein.

Meal 3: 1 can of tuna with light mayo. 200 cal 32g protein

Meal 4: chicken and whole weat pasta with tomato sauce. 500cal, 33g protein

Meal 5: chicken and whole weat pasta with tomato sauce. 500cal, 33g protein

Meal 6: 175g of cheese. 500cal, 40g protein

[Chuck2600]

Oct 21: Day 12

Weight: 208.8

Woke up this morning at around 8, ate breakfast then walked to the gym. Today was a just cardio day and I did 35 minutes on the elliptical burning 500calories, I then walked home. The total distance that I walked was 4 miles.
I haven't been working much lately, usually only getting 3 shifts a week. Considering how much I burn at work it would have been a much better idea to do this cut during summer when I was working full time.

Meal 1: 1 cup of whole milk, 1 scoop of whey, 2 cups of cheerios. 500cal, 40g protein

Meal 2: 1 cup of skimmed milk, 2 scoops of whey, 1 whole wheat hot-dog bun with cheese whiz. 500 cal, 60g protein.

Meal 3: 1 can of tuna with light mayo and a large spinach salad. 200cal, 32g protein.

Meal 4: chicken and whole weat pasta with tomato sauce. 500cal, 33g protein

Meal 5: chicken and whole weat pasta with tomato sauce. 500cal, 33g protein

Meal 6: 180g of low fat cheese. 550cal 56g protein

[Chuck2600]

Oct 22: Day 13

Weight 208.0

Woke up around 8:00 this morning, ate breakfast then walked to the gym. I Was at the gym by around 10:15, worked out then walked to my dads work to get the car and pick up my mom. Today was leg day, my strength has not gone down but it has not gone up either. Although I'm still doing the same weight I'm finding it much easier and I'm practicing much stricter form especially with dead lifts. For cardio I did 10 minutes on the elliptical both before and after my workout, I also walked to the gym (2 miles) and walked to my dads work afterwords (1/4 mile).

Workout:

Legs

Cardio: 10 minutes both pre and post workout on the elliptical and 2 1/4 miles of walking
Dead lifts: 5 sets
Lunges: 5 sets
Calf raises: 5 sets
Hack squats: 3 sets

Meal 1: 2 cups of skimmed milk, 1 scoop of whey, 2 bananas. 500cal, 40g protein

Meal 2: 1 cup of skimmed milk, 2 scoops of whey, 2 bananas. 500 cal, 60g protein

Meal 3: 1 100g chicken breast, 1/2 scoop of whey in water, large spinach salad. 200 cal, 30 g protein.

Meal 4: chicken and whole weat pasta with tomato sauce. 500cal, 33g protein

Meal 5: chicken and whole weat pasta with tomato sauce. 500cal, 33g protein

Meal 6: 180g of low fat cheese. 550cal 56g protein

[Chuck2600]

Oct 23: Day 14

Weight: 207.4

Woke up this morning at around 9:00am, ate breakfast and was at the gym by 10:00. Today was only cardio and I did 35 minutes on the elliptical burning 500 calories. I'm working from 12:00pm-8:00pm and I worked last night, I had a utility run (basically 7 hours straight of light walking) so I burned ALOT of calories.

Workout:

Cardio: 35 minutes elliptical

Meal 1: 1 cup of Cheerios, 1 cup of skimmed milk, 1 scoop of whey, 2 bananas. 500cal 35g protein

Meal 2: 2 scoops of whey, 2 cups of skimmed milk. 400 cal, 60g protein

Meal 3: 6" subway chicken breast sub w doubble meat. 400 cal 35-40g protein

Meal 4: 6" subway chicken breast sub w doubble meat. 400 cal 35-40g protein

Meal 5: 200g salmon and a cup of grapes. 400-500cal 40-60g protien (kinda went overboard but I still should be on a deficit)

[Chuck2600]

Oct 25: Day 16

Weight: 210.0

I fell off the wagon over the weekend and really cheated, over eating by about 500 calories on Saturday and I would say close to 1000 on Sunday. Either way, I felt great at the gym today and had an awesome weight workout because of it.
I woke up at 8 this morning, ate breakfast, got ready, walked to the gym and was there by 9:00. Today was back day and I set a new pb for dead lifts (315X 6). I felt I could have done 8 but unfortunately my grip gave out at 5 and did a terrible last rep. I really should invest in a set of straps, other then that I did 3 sets of 8 with 305 which was really good, better then any other dead lift session.

Workout

Back

Cardio: Walked 4 miles
Dead lifts: 5 sets
Wide grip chin ups: 4 sets
Pull ups: 3 sets
Seated cable rows: 4 sets
Lat pull-downs: 4 sets
Hammer curls: 3 sets
EZ bar curls: 4 sets

Meal 1: 2.5 cups of Cheerios, 1 scoop of whey, 1 cup of skimmed milk. 500 cal, 35 g protein

Meal 2: 2 scoops of whey in water and a bagel. 500 cal, 55g protein

Meal 3: 1 can of tuna with mayo. 200cal 30g protein

Meal 4: chicken and whole weat pasta with tomato sauce. 500cal, 33g protein

Meal 5: chicken and whole weat pasta with tomato sauce. 500cal, 33g protein

Meal 6: 180g of low fat cheese. 550cal 56g protein

[Chuck2600]

Oct 26: Day 17

Weight: 207.0

Worked last night, woke up this morning at 9:00, ate breakfast, walked to the gym and was there by around 10:30. Didn't do any cardio again today but I did walk to and from the gym for a combined total distance of 4 miles. Today was chest day, I felt stronger then last time but I still wasn't at my best.

Workout:

Chest

Cardio: Walked 4 miles
Bench press: 4 sets
Narrow grip bench press: 4 sets
Incline Bench press: 4 sets
Reverse grip tricep push-downs: 4 sets
Lat raises: 4 sets
Bent over lat raises: 4 sets
Downward cable flys: 4 sets

Meal 1: 2.5 cups of Cheerios, 1 scoop of whey, 1 cup of skimmed milk. 500 cal, 35 g protein

Meal 2: 2 scoops of whey in water and a bagel. 500 cal, 55g protein

Meal 3: 1 can of tuna with mustard and a large spiach salad with light ranch dressing. 200cal, 30 g protein

Meal 4: 300g boiled potato, 200g boiled codfish. 500cal, 50g protein

Meal 5: 300g boiled potato, 200g boiled codfish. 500cal, 50g protein

Meal 6: 180g of low fat cheese. 550cal 56g protein

[davidkap]

Keep up the good work man,

reps on recharge.

[Chuck2600]

Oct 27: Day 18

Weight 206.2

Woke up this morning at 7:30, drove my parents to work, ate breakfast, went to a doctors appointment, came home and walked to the gym. Was at the gym by 11:15 and today was just cardio. I did 40 minutes on the elliptical and walked 4 miles. I burned a total of 600 calories during my cardio session at the gym.
My weight is down .8 lbs from yesterday despite eating a relatively high amount of calories and carbs for a cut. I told myself I wasn't going to have a re-feed for at least another 2 weeks after last weekend, but if my weight keeps dropping at this rate I will have one sooner.

Workout:

Cardio

Elliptical: 35 minutes moderate and a 5 minute cool down
Walk: 4 miles


Meal 1: 2.5 cups of Cheerios, 1 scoop of whey, 1 cup of skimmed milk. 500 cal, 35 g protein

Meal 2: 2 scoops of whey in water and a bagel. 500 cal, 55g protein

Meal 3: 1 can of tuna with mustard and a large spiach salad with light ranch dressing. 200cal, 30 g protein

Meal 4: 2 whole wheat wraps and 6 slices of deli ham. 500 cal, 35g protein

Meal 5: 200g chicken breast, 4 rice cakes. 500 cal, 50g protein

Meal 6: 180g of low fat cheese. 550cal 56g protein

[Chuck2600]

Oct 28: Day 19

Weight: 206.2

Woke up this morning around 8:30, drove my dad to work, ate breakfast, got ready and was at the gym by 9:45. Today was leg day and instead of doing dead lifts I did leg press. I use to do this at the beginning of my leg workout but since I maxed out the machine I stopped but I found a way to add extra weight to the machine. IMO this is the best workout for your legs, I find it hits them even better then squats and doesn't risk hurting my back (even though I can't do squats atm). I'm going to start including this in my leg workout from now on and take out either hack-squats or dead lifts.

Workout:

Legs

Cardio: Elliptical, 12 1/2 minutes pre and 17 1/2 minutes post workout
Leg press: 5 sets
Hack squats: 3 sets
Lunges: 4 sets
Hamstring curls: 4 sets + 1 drop set
Leg extensions: 1 drop set

Meal 1: 1 cup of cheerios, 1 cup of skimmed milk, 1 banana, 1 scoop of whey in water. 500 cal, 40g protein

Meal 2: 2 scoops of whey in water and 3 bananas. 500 cal, 50g protein

Meal 3: 1 can of tuna with mustard, 2 cups of broccoli with light ranch dressing. 200cal, 30 g protein

Meal 4: Steak wrap. 400-500 cal, 30-40 g protein

Meal 5: Steak wrap. 400-500 cal, 30-40g protein

Meal 6: 180 grams of melted cheese. 600cal 35g protein

[Chuck2600]

Oct 29: Day 20

Weight: 205.4

Woke up at around 9:15 this morning, ate breakfast and walked to the gym for cardio. I worked last night and had a utility run (basically 7 hours of pushing a dry mop around and stacking boxes) so I burned a significant amount of calories at work yesterday. Today was a just cardio day and I walked to and from the gym (4 miles) and did 25 minutes on the elliptical burning 400 calories during that session.

Workout:

Cardio

Elliptical: 25 minutes
Walk: 4 miles

Meal 1: 1 banana, 1 scoop of whey in water, 1 cup of skimmed milk, 2 cups of Cheerios. 500cal, 40g protein

Meal 2: 2.5 cups of dry cheerios, 2 scoops of whey in water. 500cal, 50g protein.

Meal 3: 100g chicken breast, 1/2 scoop of whey. 200cal, 33g protein

Meal 4: chicken and whole weat pasta with tomato sauce. 500cal, 33g protein

Meal 5: chicken and whole weat pasta with tomato sauce. 500cal, 33g protein

Meal 6: 180g of low fat cheese. 550cal 56g protein

[Chuck2600]

Took from Friday till Monday off, eating at maintenace, only up to 207.5 after water weight, will get back to it Tuesday, still training though.

[Chuck2600]

Nov 2: Day 21

Weight: 206.5

Took Friday to Monday off, gycogen stores are up. Today was leg day, did 35 minutes of moderate effort on the elliptical.

Meal 1: 2.5 cups of cheerios, 1 scoop of whey, 1 cup of skimmed milk.

Meal 2: 2 scoops of whey, 1 cup of skimmed milk, 2 bananas

Everything yesteday was spot on with macros and calories but did not bother recording

[Chuck2600]

Nov 3: Day 22

Weight 206.8

Weight is up a little from yesterday but I think it was mainly down yesterday because I pulled an all-nighter the day before so I was probably a little dehydrated. Today was chest day and I walked to and from the gym for 4 miles in total and did 5 minutes on the elliptical before and after my workout.

Meal 1: 1 scoop of whey, 1 cup of milk, 2.5 cups of cheerios. 500cal 40g protein|

Meal 2: 2 scoops of whey in water, 2 slices of toast with jam. 500 cal, 50g protein.

[Chuck2600]

Nov 4: day 23

Weight 206.0

walked 4 miles, bured 550 cal on the elliptical

[Chuck2600]

Nov 5: day 24

Weight: 204.5

Back day

[Chuck2600]

Nov 6: Day 25

Weight: 205.0

Today was a cardio day and I walked back from the gym (2 miles) and did 45 minutes on the elliptical burning a total of 600 calories on the ellipitcal.

[Chuck2600]

Nov 6: Day 27

Weight: 204.0

Leg day, had an awesome workout.

[Chuck2600]

Nov 7: Day 28

Weight: N/A

Did not go to the gym today instead I worked out at home, it was chest day.