Uracowman's cut to 200 LB by August 1st Log

[uracowman]

I am making this to keep me motivated so I can hopefully obtain this goal. This is just a short term goal for my as my final weight is hopefully 185 but I really want to hit 200 by the first of August.

This will be a full discretion blog, meaning I will hopefully log everything I put into my body as well as the work I put forth towards the final goal. Hopefully I will generate enough followers to see me progress and to hit my final target.

My current weight should be somewhere around the 210-212 range. I started cutting in early June when I weighed in at 216 after the final exam period and my drinking/eating binge in Las Vegas/New Orleans. I last weighed myself at 212 about 3-4 days ago, but this was with my keys, wallet, phone and shoes on me. I had also taken my usual preworkout of pumpfixx (1,3 DM based stim) and white flood along with breakfast a few hours before. I took a poop right before weighing, which is why I am giving a conservative estimate of 210 as my current body weight.

My workout routine will be based around heavy LISS, High intensity interval training and weight lifting. I am looking for a target of around 4 days of cardio and two days of weight lifting or a direct 3/3 split but I am focusing a lot of time on the cardio aspect as I progress through this journey

My supplements consist of:

Cellucor C4
Cellucor NO3
Pumpfixx
White Flood
ON whey Protein
caffeine from tea and coffee

I plan on taking the C4/NO3 stack on lifting days and pumpfixx/white flood on cardio days. If any objects to this let me know if I am doing something wrong.

I plan on staying as clean as possible during this log but I will have to occasionally splurge because I am a college student finishing my degree because I will have no other option to eat but the overall picture we as know is calories out must be greater than calories in.

Wish me luck. This is a big target goal for as 10 lbs of fat in 30 days is going to be a heck of a task.

[uracowman]

To start things off, I had a good cardio day and I just got back from the grocery store with a few bags of goodies

Morning: fasted LISS cardio on an eliptical for 60 minutes. Then I took a 15 minute walk back to my apartment.

Three hours later was the preworkout listed below + HIIT

preworkout: scoop of pump fixx, scoop and a half of white flood, 2 cups green tea
HIIT: 200 yards worth of shuttle springs for 9 intervals. Another 1 mile cool down walk



Just got back from the grocery store with
-limes
-strawberries
-salad greens
-Broccoli
-skirt steak
-steel cut oats
-2 cartons of egg whites
-salsa
-tabasco sauce
-long grain brown rice
-instant coffee

[MAC-10]

In, 1st, and subbed. I will see you in mid-August and you better be skinny, phaggot.

[Blakeee]

got any recent pics?

[jerseyshorebrah]

in.

Going to start taking Green Tea and Cardio to lose body fat


Best of luck 92brah

edit-
216 lbs
http://i1131.photobucket.com/albums/m546/miscerdoan/bjeex1.gif

looking thick n juicy OP, wanna see how frekin SMALL you can get, thanks for the motivation

[Islapyousilly]

As a frequent lurker on the "Misc Watch Thread" I am looking forward to seeing how well you do for the 30 days.

Subbed and good luck!

[uracowman]

Set my alarm to 7 am this morning for class but I had a really tough cardio day yesterday so I needed the sleep. We also had a test yesterday so whatever, but I ended up just wait up.

Just put 1/3 cup of uncooked brown rice on the stove to eat after my workout

My breakfast is going to go: 1 large egg, 6 tbsp approximately of egg whites, 1/2 cup steel cut oats, lots of coffee

preworkout: C4 and NO3

My ETA at the gym will be about 2-2.5 from now and I will try to do layne Norton's PHAT day 1 chest routine


got any recent pics?


in.

Going to start taking Green Tea and Cardio to lose body fat


Best of luck 92brah

edit-
216 lbs
[IMG]http://i1131.photobucket.com/albums/m546/miscerdoan/bjeex1.gif[/MG]

looking thick n juicy OP

No current pics but if you look at my AVI, that is around 195~ lbs, which is why I am targeting 185 lbs as a potential final weight. Also, I'm not 216 right now, more like 210ish.

[uracowman]

take that 12 tbsp of egg whites

[Backthen]

subscribed, rated 5 stars. bookmarked, linked to all my friends.

[phoenixr2]

In on this. Nice to see misc brahs out of the misc and actually bettering them selves. Got to get to work so ill fully read everything and comment later, just wanted to subscribe!

[pablocai]

in.


good luck brah

[uracowman]

Weighed in at 209 fukkyea. 7 lbs after 25 days

[uracowman]

took my PREWO

walked one mile to gym, lifted, walked back.

just took a packet of ergogenix aftermath - 150 cals. Will drink 1 scoop of ON in about 15 minutes

I'll probably eat browse rice and some chicken breast pan fried in a tsp of olive oil in about an hour or so.

[uracowman]

nJxJ2KdfCF4

[uracowman]

dinner was composed of a 1/3 cup of brown rice precooked, 1/2 lb of skirt steak I trimmed myself pan fried in 1 tbsp of olive oil.

woke up, had coffee with splenda, 1/2 cup of steel cut oats, 1 egg, 12 tbsp egg whites.

edit: make that coffee with splenda, 1/2 cup of oats and 1.5 scoops of whey for breakfast.

[uracowman]

had a huge fast from when I ate brench at 11 am till 6 o clock when I ate wendy's. I was away from home and this is the only option I had. I know that menu like the back of my hand though when it comes to healthier stuff and I ended up getting a homestyle chicken sandwich with no mayo (didn't eat 1/6 or so of the bread) and a large chili. This puts the meal at 740 calories (more like 710 without the part of bread I didn't eat) with marcos coming in at:

22g fat, 76g carbs, 51g protein.

Just had a workout and got back to my place. 30 minutes of medium intensity cardio with a good amount of resistance, HR was hovering at 140 BPM. did weighed ab workouts to work on my core (heavy fat deposits around midsection). I wanted to keep it light because I'll be doing Layne Norton's PHAT leg workout tomorrow.

Brewing some more coffee right now, about to take a scoop of ON as a quick protein source. Dinner will consist of 1/3 cup precooked of brown rice, 1/2 lb skirt steak trimmer of fat and pan fried in a tbsp of olive oil and a cup and a half of broccoli.

[getula]

good luck man.

[uracowman]

270 calorie lean pocket before bed

[uracowman]

went to sleep at 2, woke up at noon. drinking coffee, put my 1/2 cup of steel cut oats on the stove, about to make an egg with 12 tbsp egg whites for PREWO.

Looking at a Layne Norton PHAT lower body power routine today but it will be modified because there are some lifts I cannot do because I tore the acl in my right knee, specifically squat press.

EDIT: add 2 tsp of olive oil and 2 cups of strawberries for breakfast.

[uracowman]

got back from the gym after a modified layne norton PHAT leg day. walked a mile there and a mile back as well.

Deadlift 5x3
hack squat 6 reps, then 5 then 4, failed on 5th rep of 3rd set
Leg extensions 6x3
Back extensions using roman chair +60 lbs. 8x3
Glute extensions 8x3 per leg
DB lunges +80 lbs. 10x2


drinking a gatorade G2 and I ate a cup of strawberries for PWO sugar along with 2 scoops of ON whey. In about an hour, I'll start cooking another 1/2 lb of skirt steak tripped of fat with a 1/3 cup (measured before cooking) of brown rice and some broccoli.

Till then I am going to sit and browse the forums. I am exhausted and my legs are hurting a bit

[uracowman]

had a lean pocket and 2 scoops of whey at 10 pm, drove back to houston ate, 2 cups of rice, a minute amount of fish and a bunch of spinach before bed.

Breakfast is going to consist of something....I haven't made up my mind but one thing I am sure about is coffee and a bunch of it.

I was planning on working out today but my legs and upper body are absolutely dead from the PHAT workout. I'll probably do a long LISS session today while walking my dog, aiming for about 5 miles.

[Untchbl]

I'm in.

[phoenixr2]

Are you taking the new formula of WF? How do you like it?
Sorry to hear about the ACL injury. How did it happen?
Are you modifying the PHAT because of the ACL problem or other reasons?

[uracowman]

Are you taking the new formula of WF? How do you like it?
Sorry to hear about the ACL injury. How did it happen?
Are you modifying the PHAT because of the ACL problem or other reasons?

acl injury happened when I was playing ultimate frisbee my junior year of high school. I tried to stop really quickly when I almost ran into someone then I heard a pop in my right knee and ended up tearing my acl, pcl and part of my meniscus. I never had surgery done before I am deathly afraid of surgery and it isn't a necessary surgery because the only sport I play on a regular basis now is golf.

Yes, I modified the PHAT because of my knee injury.

As far as the white flood is concerned, I have no idea of telling if I'm taking the new formula.

[uracowman]

found out today was my uncle's birthday so I ended up just leptin resetting but I think I did ok

walked 3 miles walked both my dogs, then ate a 1/4 cup of macadamia nuts and a cup of strawberries. I just got back from dinner, ate some chicken, pita chips, small slice of tiramisu cake and a small amount of mashed potatoes. I think I did alright considering I was at about 1200 calories before this large dinner.

[Untchbl]

Any good reading that you've found the leptin resetting?

Does the knee bother you at all now?

[uracowman]

back on. 1/2 cup steel cut oats, 1 egg, 12 tbsp egg whites, tbsp olive oil, 2 cups of strawberries

[uracowman]

Modified Layne Norton PHAT back/shoulder hypertrophy follow by 30 minutes of LISS on the elliptical. 15 minute walk to the gym, 15 minute walk back.

5x5 BB rows
8x3 rack chins +25 lbs
8x3 seated cable pulls
8x3 single DB row per side
8x3 shoulder press
8x3 close grip pulldown
10x3 upright row


PWO gatorade G2, cup of strawberries, 2 scoops ON whey. In an hour, I will eat 1/3 cup of brown rice measured before cooking, 2 frozen chicken breasts (unaware of weight, nor do I care) plus some sort of vegetable (either broccoli or salad greens).

[uracowman]

lean pocket, cup and a half of skim milk, half of a peanut butter and jelly sandwich, 3 fish oil caps and I will probably end up taking a couple tbsp for psyllium husk before hitting the sack

[uracowman]

coffee, 12 egg whites, 1 egg, 1/3 cup brown rice measured before cooking, 100 calories worth of chocolate cookies, cup of strawberries.

I haven't quite figured out what to workout today. It's PHAT leg hypertrophy day but I have the itch to do interval training. I'll probably end up doing the PHAT workout.

[uracowman]

went in for Layne Norton's PHAT leg day but I forgot my phone to pull up the workout so I just winged it. Went with 8+ rep lifts but I had to stop at my 5th workout because my legs were absolutely dead and tightening up to the point where I could not walk. The usual 15 minute walk back to my place turned into a 20-25 minute walk where I almost fell over a few times because I could feel my legs giving out on me

hack squat 10x3
leg press 12x2
leg extensions 8x3
glute extensions 12x3
DB lunges +70 12x3

just drank 2 scoops of ON with a gatorade G2. Steel cut oats with chicken breast will follow in about an hour along with some psyllium husk.

[uracowman]

oven roasted chicken breast with vegetables, cheese and a little bit on ranch for dinner last night from subway

I got sick and tired of oats and brown rice for breakfast so I am just eating whatever. 270 calorie lean pocket, 12 tbsp egg whites and 1 egg for breakfast with a 110 calorie piece of cheese.

I am REALLY discouraged from working out today but I am trying to the best of my ability. my entire body is aching but today is chest hypertrophy.

EDIT: threw in a 1/4 cup of steel cut oats

[Imahorsymoo]

5 star thread is 5 stars.

[SydTheKid]

I wanna see how freakn' huge, solid, thick and tight you can get. Thanks for the motivation.

[uracowman]

Off day. Looking to carb up most likely. I'll hit interval training with light cardio for the next two days because I am heading back to houston for a wedding.

Shooting for 3000 calorie target, up from my usual 2300-2500

[uracowman]

friend's wedding weekend

Saturday I probably clocked in at a 3500-4000 calorie day. It was the evening before a friend's wedding and we had a get together at a friend's house and I got pretty drunk as a result.

Sunday was the wedding but surprisingly, I am pretty sure I clocked in below maintenance. Only two meals were eaten that day and I had a few glasses of red wine. The first meal I had couldn't of been more than 500 calories and I didn't eat that heavily at the wedding.

I am back on track today. 1/3 cup steel cut oats, protein shake then chest power day for PHAT.

[uracowman]

PHAT power. Did all the upper body workouts except weighed pull ups and skullcrushers due to time constraints.

food for the day:

Meal 1
-1/3 cup steel cut oasts
-2 scoops ON
-1 gatorade G2

Preworkout
-large chili from wendy's
-Cellucor C4
-Cellucor NO3

PWO
-gatorade G2
-2 scoops ON

Meal 4
-brown rice, grilled chicken, mixed vegetables, cheese

Meal 5 (before I go to sleep)
-scoop of whey
-possibly some skim milk

This puts me right around 2400-2500 for the day. I may opt for HIIT training tomorrow instead of power lower body and just pick up the power lower on wednesday.

[uracowman]

ended up not drinking that protein shake/milk last night. saved myself about 350~ calories

Eating breakfast kind of late today with the typical 1/3 cup of steel cut oats, 1 egg and 12 tbsp egg whites along with a ton of coffee.

I'll probably eat this and take some sort of simple carb before my workout. I decided to do HIIT since I haven't done it in about a week and a half.

[uracowman]

interval training in 101 degree heat is like going through the various levels of hell and back. I am quite accustomed to hit because I've been doing HIIT on and off the past month and a half in this heat but it is was grueling today but it was the first time I did it at an outside temperature above 100 degrees.

on a slight side note, I think my dinner during this cut my progress over to a chipotle burrito bol. I have a lot of class this second half of summer and my schedule dictates my life and it is going to be virtually impossible for me to travel home for dinner.

Here are the macros for the burrito bol I configured. I am going to add +100 on top to account for a calorie excess in case the nutritional info on their website. If by the grace of got it coms in at the correct calorie count, then more power to myself. I am still aiming for a daily 2500 calorie target.

Calories 870
Carbs: 74g (all complex, 16~ being soluble fiber)
Protein: 57g
fat: 28g
excess calories: +100

[uracowman]

interval training in 101 degree heat is like going through the various levels of hell and back. I am quite accustomed to hit because I've been doing HIIT on and off the past month and a half in this heat but it is was grueling today but it was the first time I did it at an outside temperature above 100 degrees.

on a slight side note, I think my dinner during this cut my progress over to a chipotle burrito bol. I have a lot of class this second half of summer and my schedule dictates my life and it is going to be virtually impossible for me to travel home for dinner.

Here are the macros for the burrito bol I configured. I am going to add +100 on top to account for a calorie excess in case the nutritional info on their website. If by the grace of got it coms in at the correct calorie count, then more power to myself. I am still aiming for a daily 2500 calorie target.

Calories 870
Carbs: 74g (all complex, 16~ being soluble fiber)
Protein: 57g
fat: 28g
excess calories: +100

oh and I forgot to not that PWO to the HIIT. I had 2 scoops of ON and 3 tbsp of psyllium husk. I'm at a slight calorie deficit right now if I time my meals correctly today so in about an hour I'll probably have myself a slice of 12 grain bread, 2 tbsp of peanut butter and sugar free jelly. I'll probably pump in my fish oil tablets for the day as well.

[uracowman]

breakfast: 1/3 cup oats, 10 oz chicken breast in 1 tsp olive oil. 510 cals, 72g protein, 12g fat, 30g carbs
preworkout: baked potato, small chili from wendy's. 570 cals, 84g carbs, 25g protein, 15g fat

this puts me at 1080 preworkout. Looking at two scoops of whey and some sort of carb post workout. haven't figured out what is for dinner yet.

[uracowman]

870 calorie dinner, 350 calories postworkout (2 scoops ON, piece of bread with sugar free jelly)

might drink a protein shake before bed but probably not.

[uracowman]

apologies for the lack of updates, been very busy with school.

Just finished another split of the PHAT workout and today is my off day of sorts until power begins again tomorrow (or thursday, haven't decided). Although today is my off day, I'll still probably do an hour worth of LISS on a machine at the gym just so I can get some sort of activity in.

Diet has been solid with the exception of friday and saturday when my friends came into town. I probably consumed around 3500 calories those two days but other than that I am still on track.

[uracowman]

power legs today

just got back from the grocery store with
-frozen chicken
-broccoli
-brown rice
-oatmeal
-potato chips
-bananas
-strawberries
-green tea
-acai
-creatine monohydrate
-multivitamin

[uracowman]

Bought a scale and I've been really trying to hit 40/40/20 over the past few days while using fitday.com

I haven't weighed myself in almost a month but I can visibly see changes in the mirror. I don't know what to expect when I do weigh myself but I am going to try to do it tomorrow morning before I eat.

[jerseyshorebrah]

What is your HIIT program OP?

I'm doing:
2 mins walk, 30-45 sec run, 2mins walk, 30-45 secs run for 25mins.

then stairmaster for 10-15mins

and drinking 3 cups of green tea on the side and also watching what I eat

is this good?

[uracowman]

What is your HIIT program OP?

I'm doing:
2 mins walk, 30-45 sec run, 2mins walk, 30-45 secs run for 25mins.

then stairmaster for 10-15mins

and drinking 3 cups of green tea on the side and also watching what I eat

is this good?

200 yards worth of shuttle sprints starting at 120 seconds down after each interval. After the 3-4 interval, the rest periods because a bit longer due to the amount of rigor the time splits cause on the body.

25 yard sprint, 25 yard sprint back, 50 yard sprint, 50 yard sprint back, 25 yard sprint, 25 yards back to the finish line all during 100+ degree heat. I found this routine MUCH earlier on cooler days where it was in the mid 80s (no surprise). This is all while bending over and touching so you are forced to reaccelerate from a dead stop 5 times. I'll usually end up doing my 10th interval after about a 3 minute break.

[jerseyshorebrah]

200 yards worth of shuttle sprints starting at 120 seconds down after each interval. After the 3-4 interval, the rest periods because a bit longer due to the amount of rigor the time splits cause on the body.

25 yard sprint, 25 yard sprint back, 50 yard sprint, 50 yard sprint back, 25 yard sprint, 25 yards back to the finish line all during 100+ degree heat. I found this routine MUCH earlier on cooler days where it was in the mid 80s (no surprise). This is all while bending over and touching so you are forced to reaccelerate from a dead stop 5 times. I'll usually end up doing my 10th interval after about a 3 minute break.

what is a "interval"?

[uracowman]

what is a "interval"?

one interval is one 200 yard set

So for instance:

Interval 1: 25 yard sprint, 25 yard sprint, 50 yard sprint, 50 yard sprint, 25 yard sprint, 25 yard sprint. So essentially you are running, touching the ground, running, touching until the last sprint is done. Should take you about 45 seconds or so.

Rest for 2 minutes

Interval 1: 25 yard sprint, 25 yard sprint, 50 yard sprint, 50 yard sprint, 25 yard sprint, 25 yard sprint. So essentially you are running, touching the ground, running, touching until the last sprint is done. Should take you about 45 seconds or so.

rinse and repeat for 10 intervals

[jerseyshorebrah]

one interval is one 200 yard set

So for instance:

Interval 1: 25 yard sprint, 25 yard sprint, 50 yard sprint, 50 yard sprint, 25 yard sprint, 25 yard sprint. So essentially you are running, touching the ground, running, touching until the last sprint is done. Should take you about 45 seconds or so.

Rest for 2 minutes

Interval 1: 25 yard sprint, 25 yard sprint, 50 yard sprint, 50 yard sprint, 25 yard sprint, 25 yard sprint. So essentially you are running, touching the ground, running, touching until the last sprint is done. Should take you about 45 seconds or so.

rinse and repeat for 10 intervals

intervals are sets?

http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/

I'm thinking of doing the sample one

How long would I have to do this for? 3 months to lower my bodyfat % from 21-14?

and what if I could run for longer than 60secs?

[uracowman]

intervals are sets?

http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/

I'm thinking of doing the sample one

How long would I have to do this for? 3 months to lower my bodyfat % from 21-14?

and what if I could run for longer than 60secs?

You should do it as long as you want. Your main goal is to push yourself to the limit and to keep your heart rate up.

As far as lowering BF%, that is something that can't really be judged because each person is different. 7% BF is a lot to lose in 3 months.

[jerseyshorebrah]

You should do it as long as you want. Your main goal is to push yourself to the limit and to keep your heart rate up.

As far as lowering BF%, that is something that can't really be judged because each person is different. 7% BF is a lot to lose in 3 months.

How many times a week should I do this and should it be done before or after my workout?

and would I lose muscle?

Thanks a lot for taking the time to answer my questions, you helped me a lot!!

[uracowman]

How many times a week should I do this and should it be done before or after my workout?

and would I lose muscle?

Thanks a lot for taking the time to answer my questions, you helped me a lot!!

I would personally do it after lifting but I don't think it would be a good idea to do two high intensity workout sessions in a day unless you were both mentally and physically prepared for it.

If you are cutting, you are going to lose muscle either way.