[NFSC] RyanB1979's cutting log

[RyanB1979]

I have been lurking the nutrition forum for a long time and this contest peaked my interest enough to sign up and join in.

I plan on bulking on IIFYM, although I may need some help with macros.
Currently my macros are ROUGHLY cals. 3200, p 200, f 120, c 250~300ish.
I was thinking less protein and more carbs?

I am 5'11" @ 203 lbs. and no idea what my BF% is. I am thinking 15~18%. I am still holding some belly fat with upper abs visible and a little fat on my pecs.

I'm going to maintain consistent calories and macro's daily and lift 4 days a week with 1 day of cardio.

I have been bulking for 5 weeks and took this week off for some recovery (over tired, muscles twitching, wayyyy sore) so this contest couldn't have come at a better time since monday I am getting back at it.
Before that I was cutting, got down to 188lbs (again not sure about body fat).

The only supps I take are whey creatine and a multi once a day.

Routine:
Mon.
Incline DB press, 4 sets till failure 95lbs current
Flat DB press, 4 sets to failure 95 lbs current
Incline flyes, 3 x 10 35lbs current
Decline BB press, 3 x 10 going REAL slow 155 lbs current
Flat BB press 2 sets till failure 155lbs current
DB pull overs 3 x 10 - will be supersetted with push ups eventually, cant handle that yet though lol
Flyes 3 x 10

Tues.
Back squats 4 sets 225lbs.
Legs extensions 3 x 10
leg curls 3 x 10
seated calf raise 4 x 10
HS curls 3 x 10
BB curls 3 x 10
hanging knee raises 3 x 10
decline sit ups 3 x 15

wed.
off

Thurs.
wide grip pull ups 3 x 10
BB rows 4 sets till failure
DB rows 3 x 10
T bar rows 4 sets till failure
Triceps push down 4 sets till failure
Tricep DB extension
tricep rope pushdown
If I am feeling nutty ill do some weighted hyperextensions w/20lb plate

Fri.
Deadlift 4 set till failure (I have a hard time with these due to a lower back injury years ago)
DB shoulder press 3 x 10
seated military press 3 x 10
lat DB raises 3 x 10
front BB raises 3 x 10
bent over DB lat raise 3 x 10
upright BB rows 4 x 10
DB shrugs 3 x 10
BB shrugs 4 x 10 but usually some drop sets after that
hanging leg raises 3 x 10
decline situps 3 x 10

Sat.
off

Sun.
1 hr LISS


I am always looking for criticism on my diet and routine so any help would be greatly appreciated.
This is the routine I have been using since I started bulking, before that I was doing a light full body 3 days a week thing trying to get my back in shape for squats and deads. Honestly I never noticed so much progress in my life until starting this routine and I love it. But I am also open minded to changing it.

Thats it for now, Ill get some pics up by tuesday.

[socaldelmar]

Just in terms of your question about your macros above, you could easily do with more protein, not less.

Good luck, I am in the competition as well, bulking too

[RyanB1979]

Just in terms of your question about your macros above, you could easily do with more protein, not less.

Good luck, I am in the competition as well, bulking too

Thanks and good luck to you too!
Its my understanding that protein is less important when bulking and I always feel like I could benefit from some extra energy so thats where I am coming from on that. At 200g per day thats just over 1 g/lb of LBM...assuming my LBM is 180, that 180 is a total guess though it may be lower.

edit: also added supps to OP

[socaldelmar]

Thanks and good luck to you too!
Its my understanding that protein is less important when bulking and I always feel like I could benefit from some extra energy so thats where I am coming from on that. At 200g per day thats just over 1 g/lb of LBM...assuming my LBM is 180, that 180 is a total guess though it may be lower.

edit: also added supps to OP

Yeah, I see where you are coming from, I think the point is that during a cut, higher protein intake is recommended to maintain LBM, but this does not necessarily equate to high protein during a bulk, being of less importance. That is my interpretation anyway. That being said, protein intake is definitely adequate for you, I just recommend against lowering it below 1g per LMB. If you are someone that responds better to higher carb intake, then I don't think upping carbs a little while lowering protein slightly would be a bad idea.

I need to get off everyone else logs and start my own, slacking here ;)

[RyanB1979]

Yeah, I see where you are coming from, I think the point is that during a cut, higher protein intake is recommended to maintain LBM, but this does not necessarily equate to high protein during a bulk, being of less importance. That is my interpretation anyway. That being said, protein intake is definitely adequate for you, I just recommend against lowering it below 1g per LMB. If you are someone that responds better to higher carb intake, then I don't think upping carbs a little while lowering protein slightly would be a bad idea.

I need to get off everyone else logs and start my own, slacking here ;)

Thanks man I think Ill experiment a little and keep it where its at for now, then increase it the last 8 weeks.

I will be disregarding meal frequency as much as possible and eating whenever is convenient
for me. I usually dont train till 8~8:30 at night so normally I go home, have a protein shake and go to bed afterwards. I am going to try not eating anything after so I wont eat untill 9:00 the next day at break time at work.

edit: I just want to help disprove the anabolic window BS with this experiment lol

[foodandfitness]

Good luck to you, bro. I'm bulking too. Got a different strategy tho. Hope we both do well.

[RyanB1979]

Good luck to you, bro. I'm bulking too. Got a different strategy tho. Hope we both do well.

Thanks good luck to you too.
Now why cant I edit my OP???

[RyanB1979]

Does anyone know why I cant edit the first 3 posts I made in this thread? I want to update the OP but it wont let me, there isnt even an edit button until the 4th post I made.

I am now in for fat loss instead of bulking.
Im starting at 2000 calories, 80-120f, 200-250p.

Starting stats:
203 Lbs
waist at naval: 37.25"
waist at narrowest: 37"
neck: 17"
chest: 41"
bicep: 15.25"
forearm: 14"
thigh: 24"
calves: 15.5"

[SideSteal]

Does anyone know why I cant edit the first 3 posts I made in this thread? I want to update the OP but it wont let me, there isnt even an edit button until the 4th post I made.

."


^ Same with my thread, not sure if there's a time limit on edits or not, or if a mod locked the original posts in each contest thread.

[RyanB1979]

^ Same with my thread, not sure if there's a time limit on edits or not, or if a mod locked the original posts in each contest thread.

Weird, oh well.

Heres some pics flexing like a noob.

[RyanB1979]

Feeling pretty weak so far this week, its amazing what one week off will do.

Mondays workout:
Incline DB press 4 sets till failure@ 85 lbs.
Flat DB press, 4 sets till failure @ 85 lbs.
Incline DB flyes 3 x 10 @ 35 lbs.
Decline BB press 3 x 10 @ 135 lbs.
Flat BB press 2 set till failure @ 135 lbs.
DB pullovers 3 x 10 @ 50lbs.
Flyes 4 x 10 @ 140 lbs. (life fitness cable machine)



Yesterdays workout:
Front squat 2 sets got about 7 reps @ 225lbs. (smith machine)

Back BB squats :
10 reps @ 135 lbs
8 reps @ 155 lbs
8 reps @ 155 lbs
7 reps @ 155 lbs
10 reps @ 135 lbs

Leg extensions 3 x 10
Leg curls 3 x 10
Standing calf raises 4 x 10
Hanging leg raises
Decline situps


EDIT: Todays macros - 2128cal, 80f 205c 157p. A bit short on protein. no big deal ill fix that tommorow.

[RyanB1979]

I think I pulled something in my right arm and messed up the rotator cuff on monday :( oh well efff it.

Todays workout:

Lat pull downs: 4 x 10

HS high row: 4 x 10

BB rows: 5 x failure 155lbs

DB rows, did these on an incline per John Brownes video and liked it much better: 4 x failure 65lbs.

T Bar rows 4 x 8, 3 plates

HS low rows: 4 x 10

Weighted hyperextension: 3 x 10, 25 lb plate. sciatic is destroyed:( oh well

HS curls: 4 x failure, 85lbs. got like 8 reps each time

Had to stop there because of the arm injury.
Macros today, 2300ish, 87f, 165c, 195p still making adjustments, its getting there.

My log is boring lol, I need to work on some food pron.

[RyanB1979]

Since I cant edit my OP to better reflect what I'm actually doing I will just note it here. I switched from bulking to cutting at the last second after seeing my pics, thakfully Alan changed my title for me.

I am cutting on IIFYM shooting for 2500, 90-120f, 200-250p, and whatever carbs I can fit in.
Only supps are whey and a multi.

Workout is the same however. I should also note that theres alot of 3 x 10 and 4 x 10 w/e. the 10 reps are just a generic number I ALWAYS lift till I BLEEEEEEED. I just cant remember how many reps I got on everything. Ill start keeping note at the gym so I can make a better log but I ALWAYS lift till failure.
When my spleen pops out im done with the set. Then duct tape it back in and move on.

Had a good workout yesterday, started with some rotater cuff stretching and a couple exercises for them then moved on to shoulders.

DB shoulder press: a few warm up sets then 4 x 10 @ 50lbs.

BTN press on smith machine, 25lb plates 5 x 10

DB lat raises, 3 sets @ 20lbs then went to the machine, 3 x 10

Front BB raises, 5 x 10 30 lbs

Rear delts on the life fitness fly/rear delt machine, I really like these over the DB bent over lat raises, much better control. 5 x 10

Upright rows: 4 x 10 60lbs.

BB shrugs:
10 @ 135lbs
10 @ 135 lbs
10 @ 155 lbs
10 @ 225 lbs
10 @ 225 lbs
8 @ 225 lbs
8 @ 225 lbs
10 @ 135 lbs

dips w/bodyweight:
10 reps
10 reps
8 reps
6 reps

Tricep DB raises: 3 x 10 85lbs.

Arm extension on cybex machine, 4 x 8

Hanging leg raises: 3 x 10

Decline situps: 3 x 10

Macros: 2800, 90f, 290c, 215p


Not my pic, but I had me some philly roll sushi for dinner yesterday....freaking awesome...

[RyanB1979]

Went mountain biking instead of doing boring LISS yesterday. Went down the katy trail to a wooded park that has about 2 or 3 miles worth of trails, lots of fun. Burned....guestimating about 600 or so calories since I didnt ride very long. Next week I'll be going for 2 or 3 hours.
Macros were so out of wack lol 2300, 104f, 237c, 118p

[RyanB1979]

Moday:

Flat bench press:
15@ 135
10@ 175
10@175
8@ 175
15@ 135

Incline DB press: 4 x 10 @ 65lb DB's

Flat DB press: 4 x 10 @ 65 lbs.

Incline DB flyes, 3 x 10, 40lbs

Decline BB press, 3 x 10 @ 135lbs.

Flyes on Life fitness machine:
10 @ 80lbs
10@ 100lbs
10 @ 120lbs
8 @ 120 lbs

DB pullovers: 3 x 10 50lb

Macros: 2275, 75f, 207c, 200p
-----------------------------------------------------------------------------------------

Today:
Front BB squats:...ATG!!!!!!! done standing with heels on 2.5 lb plates.
10 @ 95lbs
10@ 135 lbs
10 @ 135 lbs
10 @ 135 lbs

Back BB squats....ATG!!!!
10 @ 135
8 @ 175
8 @ 175
8 @ 175

Front BB squats again, 135 lbs, 2 more sets of 6 reps.

Leg press.....all the way down, no half rep BS:
10 @ 3 plates
10 @ 3 plates
8 @ 3 plates
6 @ 3 plates

Dips: body weight: 3 x 10

Tricep DB extensions ( behind the head): 85lb DB, 3 x 10

Tricep rope pushdown:
4 x 15, dont know lbs, at #6.5 on weight stack.

macros: 2037, 89f, 118c, 184p

[RyanB1979]

Thursday:

10 min. LISS for warm up

T-bar rows:
15 @ 1 plate
10 @ 2 plates
10 @ 3 plates
8 @ 3 plates
10 @ 2 plates

DB rows: 3 x 8, 65 lbs

BB rows:
10 @ 135
8 @ 155
8 @ 155
8 @ 155
10 @ 135

HS High row:
15 @ 90lbs
10 @ 180lbs
10 @ 180lbs
8 @ 180lbs
12 @ 90lbs

HS low rows:
10 @ 90lbs
10 @ 140lbs
10 @ 140lbs
10 @ 90 lbs

Hyper extensions:
3 x 10 @ 135 (on machine)

HS curls:
12 @ 45lbs
10 @ 70 lbs
10 @ 70 lbs
8 @ 70 lbs
8 @ 60 lbs

BB curls:
empty Olympic bar doing 7 full reps then 7 bottom half reps then 7 upper half reps then 7 full reps again without stopping, did 3 sets of these...buuuuuuurrrnnn

DB hammer curls:
10 @ 20lbs.
10 @ 20 lbs
10 @ 20 lbs
10 @ 20 lbs
8 @ 20 lbs
6 @ 20 lbs.

macros: 2144, 74f, 105c, 198p
think ill eat some ice cream or something....need to be closer to 2300 calories today or even more

[RyanB1979]

kinda frustrated after looking at these, ah well I have enough time to turn it around I guess.

edit: new camera, pics inc.


I cant believe how crooked my back still is, I had 2 herniated discs in my lower back for a long time. I had to get a nerve root injection and go through therapy plus countless visits to the chiropractor, sill jacked up lol.

[RyanB1979]

Anyone feel like guessing my BF%? The calculator says 13.5 but I'm calling BS on that.

[zhall616]

I would say around 16-17%