Beach time log

[cmshaw91]

Hey guys,

Goal
Looking to shred up from 165 to 155 for summer over 8-10 weeks. I'm 5'9 so I don't have lots of mass, that's why I'm going to take it slow to preserve my LBM. I hope by logging it my motivation will stay high. Would like to lower body fat into the 10-12% range and maintain strength. Just want to be a great shape for summer, not looking for mass, please don't flame me for being small and wanting to cut. If anyone has suggestions let me know, I am genuinely receptive to anything.


Training: Focusing on compound movements for start of workout then moving to other compound movements for same muscle group. Not too much isolation work besides abs. For cardio, I usually do steady state moderate stuff on the stationary bike or treadmill for up to 35 minutes. Sometimes I will do some interval training to mix it up. Either way I usually get my heart rate to 150-160 bpm.

Routine:All sets of lifting are with a high intensity and heavy load, rep range will be from 8-12. Usually try to lift to failure on my last set.

Mon:

Legs

4 sets- Dead Lift

4-6 sets - squats or leg press depending on how crowded squat rack is

3 Sets- Leg Extensions

3 Sets- Lying leg curls

Abs- 3 sets weighed crunches, 3 sets leg lifts, 3 sets (increasing in time with each) planks.

Tuesday: My off day from training. Busy day in the real world though haha.

Wednesday:

Chest & triceps

(I am coming off a rotator cuff layoff so am going to steadily ease back into incline and flat press)

4 sets- Decline press

3 Sets- Weighted dips

3 Sets-Incline DB fly

* 3 sets incline press or 3 sets of 50 pushups.

3 sets- Skull Crushers

3 Sets: Cable Pull down
Abs- 3 sets weighed crunches, 3 sets leg lifts, 3 sets (increasing in time with each) planks.

*( once I'm confident in my rotator cuff I will be incorporating incline press as my main chest lift, I do cuban presses to help strengthen it. I have been rehabing it for 3 weeks. It is almost 100%, no reason to rush it though.

Thursday
35 minutes Cardio

3 Sets each side dumbbell side dips


Friday

Back and Bi's

3 sets to failure wide grip pull ups

3 sets Tbar rows

3 Sets Cable single bar rows

3 sets Straight Leg Deadlift

3 Sets Incline dumbbell curls

3 Sets dumbbell shrugs

Forearms or additional curls if energy is still high.

Abs- 3 sets weighed crunches, 3 sets leg lifts, 3 sets (increasing in time with each) planks.

Saturday

cardio 4 mile run, nothing too crazy usually at about 7:30 per mile,

3 Sets each side dumbbell side dips

Sunday

Cardio

35 minutes biking. Spring is coming up though, so I will be substituting this with some day hikes hopefully.





Diet

- This is gonna be what makes or breaks this plan. Here is the diet I have ready.

I will be supplementing a Multivitamin at breakfast and dinner. I also will be taking 5 Grams of Cla and 15 Grams of Efa (salmon oil) daily.



Diet


BreakFast

1 cup oatmeal mixed with scoop whey protein

Preworkout

5 cooked egg Whites

Post workout

Whey Milkshake ( 1 scoop whey 1 cup skim milk)

Mid-afternoon Lunch

Tuna Pita sandwhich with Spinach and tomatoes

Dinner

1/3 cup pinto Beans

Chicken breast, with steamed cauliflower cooked with spinach.

And... Siracha!

Supper

Beef and Broccoli Stir Fry

Bed Time

1/2 cup cottage cheese

2 TbleSpoon Natty peanut Butter


Comes to- ~2100 Cals, ~220 G protein,~190 G Carbs ~51 Grams fat (42%, 36%, 22%) These Macros have worked for me when bulking, so I'm going to give them a go while doing a mild little cut.

Got a current picture attached.

Im going to start all this on the 28th of March. Until then I will be in the Dominican republic. Vamos Vamos!


God Bless,

Chris

[cmshaw91]

Ok time to get this started, even if it is 5 weeks late. School and work have been keeping me busy and stressed. My diet has gone out the window and as a result I have gotten up to 170 but not with lean muscle. Time to get back in shape and be healthy.

The diet I orginally posted has been changed to reflect 1800 cals, numbers are same except with less carbs (100g<). It's very frustrating to fall off the wagon. It's just a matter of getting back on and manning up. This log will serve motivational purposes for myself. Hopefully it will benefit some of you guys as well in some way. There is a pic attached that shows my current composition. A good amount of fat has been added since I took my profile pic at around 10%

Day one
Off day, 40 minutes of cardio at the gym and some oblique work. Ran two miles than switched to the bike. My endurance is still pretty high, however my heart rate got up to 170 at one point, I was pedaling like a mad man!

Diet was strong today, I have been trying to perfect spicy tuna sushi rolls(w/o rice and mayonaise). I'm getting there lol. I love sushi.

[cmshaw91]

Day two

Today was a good day at the gym. Back and Biceps. While doing pull ups a I slowed down my reps, quite a difference than just trying to pump them out. I also did 90 lbs on the tbar rows when I normally do 115, but I focused on very strict form. This gave me a good workout. Lat pull downs, incline curls, seated cable rows, straight leg deadlifts, and some ab work made up the rest of my workout. Do not flame me for this, but I'm reassigning my traps to my leg day because I will have a little extra time on those days.

Diet was good today all in all- Suplemented with Multi and 11 G of fish oil
1 scoop whey
1 scoop whey iwth half cup oatmeal 3 caps fish oil
Tuna wrap
Chicken and spinach- 3 caps fish oild
2 eggs with 2 whites
half pound of lean meat and broccoli 3- caps fish oil
Cup of cottage cheese with spoon of olive oil.

[cmshaw91]

Day 3

Hello fellows. Today was my weekly off-day. I ended doing 20 minutes of cardio anyways.

Diet was good, stuck the plan. I'm off to go play guitar in my worship team. Peace out

P.S. at the end of each week the update will be much better. During the week I am hogtied to a million different things so Saturday or Sundays I will give a much more in depth insight to the preceding week.

[cmshaw91]

Day 4

Today was leg day. Some days I am stoked for legs and some days I am not. Today, I felt in between the two mindsets. Once I was done with Squats my other leg lifts were better. I added six sets of shrugs to the end of my workout. I found it much easier to focus on completing a proper heavy shrug motion when I am not burnt out by a back workout. I will be keeping traps on leg day from now on. Finished strong with some weighted ab work. Got out of the gym to find out class is canceled for the day... Boo Ya... Grandma

Diet was solid today. I have mentioned before that my current diet is different than the first one I listed.

Current diet

Breakfast
Half cup of oats with scoop of whey
3 caps of fish oil

Post Workout
Scoop of whey with half cup of oats

Lunch
Tuna spinach salad
3 caps of fish oil

Meal 4
two 4 ozChicken breast with spinach and steamed carrots
3 caps of fish oil

Meal 5
Half pound lean beef with broccoli

Meal 6
2 full eggs and 2 whites

Meal 7 (before bed)
Cup of 1% cottage cheese with some spinach
1 tsb of extra virgin omega 3 olive oil

comes to about 1900 cals with about 210 G protein . I have not calculated the rest of the macro's but so far my energy and hunger levels are stable. My body seems to be ok with the macro proportions.

[cmshaw91]

Day 5

Today was an off day from lifting so I did 35 minutes of cardio at the gym on the bike. My heart rate was hovering around 150 the whole time so it was a pretty decent conditioning session. After cardio I worked my obliques with 60lb dumbbell side dips.

Not a bad off day, Diet was pretty much the exact same as the plan. Now I just have to work on this damn paper about increasing the debt limit. Any of you in the finance, security, asset, or banking industries I would love to hear your opinion on the outcome of no debt increase. Random but hey its a pretty damn interesting outcome to ponder.

[cmshaw91]

Day 7

Yesterday (Friday) was chest/ tri day. My rotator cuff is really starting to heal. Was able to go a little heavier on my incline DB flies and was able to put 195 on the decline and rep out 8 for 3 sets. Hey its not much but it is alright for a a 165 pounder like me. Diet was good yesterday too.

Today
Man I love the weekends. Woke up hungry so I drank a protein shake then ended up sleeping for another 3 hours. It felt awesome to get that much sleep (10+ hours). Had some oatmeal then did a 45 minute bike ride. The cardio killed my appetite so the diet should be easy to stick to for the remainder of this fine Saturday.

[cmshaw91]

Day 10

Aww diet fell of Sunday and Monday. Probably gulfed 3000 cals (both days). Still trained. But back to it now.

I used to have crazy mental determination with clean eating. I don't know if school is wearing me down or what but going from lean and defined to skinny fat is all I need for motivation. The show must go on.