jakefurfaro's prep for summer log

[jakefurfaro]

I will use this thread to keep track of my lifts and my nutritional information. I'm in my last quarter until I graduate so I may miss a day or two since I'm already really busy. Feel free to chime in with advice, opinions, or questions.

So I was planning on starting my cut in November while I was hovering around 205lbs, but after a lot of opinions and advice I continued to bulk until now. I'm now at 215lbs and feel like I'm at a good weight to start cut for dem dare summer abs. I'm between 17-19% (probably lower since I can still see 4 abs, but I carry most of my fat on my thighs/back). I will disclose that I have been battling a ED for about 6 months now. Have sought therapy and I have the tools and knowledge to succeed.

My goal is 190-195lbs, hoping to be around 12% by the start of May, so that gives me roughly 15 weeks to lose 20-25lbs, which I believe is a very realistic goal. If you think otherwise, please let me know. I'm trying my best to set realistic and obtainable goals this time around.

On previous cuts and attempts to cut I usually tried 2000-2,000 calories, but I'm going to do it right this time and run closer to a 20% deficit. The stickies say I should maintain at 3250-3400cals, so I will be consuming 2500cals on training days, and 2200cals on rest days.

My macros will be closely as follows, and I will be eating whatever I feel like, IIFYM ftw.

Protein- 215g, Fat - 95, CHO- 190g (closer to 100 on rest days)

My training routine will be as followed + 30 min of slight - moderate cardio everyday.

M - Pull + Bi's
T - Push + Tri's
W - Squats/leg/core/ab
TH - Pull + Bi's
F - Push + Tris
Sat - Rest/Cardio
Sun - shoulders/abs


Supplements:

Craze (preworkout supp)
Creatine
Multi
Fishoil
Whey (if needed)

[mickdoo]

Very realistic goal , I am about the same in weight and body fat trying to accomplish similar, just I am lot older and its more difficult to lose fat. Anyway, on your routine I would place leg day in between your push and pull, give your upper body a day rest between workout days. Remember exercise is always the smallest part of the equation on fitness with nutrition and recovery being the greater parts. I would keep the calories as high as possible then lower as needed. Thing is if you start to low where you going to go to, so you are spot on there. Thing is you can track for like two weeks with your routine and figure baseline. With my routine and cardio my baseline is 3000 for maintenance. The stickies are just generalities, as Layne Norton states you should track for several weeks and establish one for yourself. I mean the sticky could be right could be wrong why play a guessing game. Im just anal about being specific. Good luck

[jakefurfaro]

Thanks for the comments. I chose this routine because it's what has worked for me thus far. If I feel like my performance in suffering from back to back upper body days, I will adjust. But, thus far I feel each muscle group gets sufficient rest. When I start my bulk this summer I will probably switch to a 4 day split like legs/push twice a week, and pull/core twice a week. But since I am cutting I want to try and be in recovery all of the time in hopes of saving as much LBM as possible in the next few months. I still feel like I have linear gains to be made so I hope I actually can continue to put on a little mass while leaning out. We shall see.

[jakefurfaro]

1-15-2012

Yesterday was a pretty good day. Besides lifting and doing 30 minutes of cardio I sat on my arse all day, I wasn't really hungry most of the day so I was a a little low on my cals/fat intake.

P - 205g, F - 50g, CHO, 200g ~2050kcals

Training - Shoulder/trap/core

DB shoulder press

60x8
70x8
70x8
75x7
60x8

BB shoulder press

135x5 x 5

Face pulls

90x12
100x12
100x12
80x15

Lateral db raises

25x8 x 4

Shrugs

80x15 x 5

Various weighted ab/leg raises

[jakefurfaro]

1-16-12

I'm gonna have to start tracking my workouts with a notepad at the gym because when I don't have time that day to post I often forget my stats of the previous day. Still dialing my macros in and trying to balance everything out. Not use to taking in this much fat, so next grocery trip I will buy some cheese and PB so I can hit my fat intake a little better.

P - 258g, F - 70g, CHO - 237g - 2401 calories - Today was pretty good macro wise, but I'm going to lower my protein and cho by about 30 each and as 25g of fat.


Training Pull + Bis
Don't remember all of my sets + reps (will start to record these while training), but here is what I did preform

tbar rows
cable rows
db rows
pull ups
lat pulldown
negative pull ups
shrugs
iso curls

[jakefurfaro]

1-17-2012

Exactly two months until I walk at graduation! Training went good today minus the nearly foot of snow we got here in the NW. My macros are getting better each day, still struggling to hit that fat intake, but I will keep trying. I went quite a bit overall on protein today as well, not on purpose.

P - 272g, F - 67g, CHO - 188g - 2398 calories - Will up my fat and lower my protein tomorrow.


Training - Chest + tris

DB flat bench

90x6 x 3

Decline bb bench

225x8 x 3

Incline bb bench

185x5 x 4

Close grip bench press

135x10 x 4

Skull crushers

80x10 x 3

Tri pulldown

[jakefurfaro]

1-18-12

Today was a great day as far as macros go. Hit them about spot on. It is really nice to be at 2500kcal instead of 2k or 2.2. I feel like it's much easier to adhere to. Training went well today as well. Squats/leg/ab day. Just started squatting about a month ago for the first time after my lumbar surgeries so I am taking it nice and slow. My legs aren't near their max on weight, but my lower back feels very week after about 155lbs.

Macros

P - 220g, F - 96g, CHO - 188g - 2441 calories

[jakefurfaro]

1-19-2012

Not too good of a day as far as macros go. I have been snowed in/unable to drive for the past week so I haven't made it to the grocery store yet to get some PB/eggs/other fat sources, but tomorrow the snow should be gone. Training was great though! Back and Bi day.

Macros

P- 276g, F- 49g, CHO- 243g - 2493 calories

Training -

BB rows
tbar rows
cable rows
pullups
lat pulldowns
facepulls
shurgs
farmers walk
curls

[jakefurfaro]

1-20-2012

Today's training was awesome! I have have never felt so strong. I am still gaining strength even though I'm in a roughly 750cal deficit. Macros were a little off again today, still not use to eating so much fat, but I will adjust!

P - 246g, F- 58, CHO - 236g - 2362 Calories

Training - Push + Tris

Flat BB bench

135x12
185x5
205x5
225x5
225x5
205x5

Decline bench

225x6 x 3

Weighted dips

BW+ 35lbsx8
BW+ 45lbsx8
BW+ 45lbsx6


Close grip BP

145x8
135x10
135x10


Skull crushers

90x8 x 3

Tri pulldown

[jakefurfaro]

1-21-12

Today was a rest day from the weights, just went to the gym and foam rolled my entire body and did 40mins of cardio. Lowered my cals today as well since I didn't train. Very happy with my macros today.

P - 207g, F- 78g, CHO - 160g - 2139 Calories

Rest day - Just cardio

[jakefurfaro]

1-22-12

Today was a overall good day besides the pats winning. Hit my macros perfectly, and training went well.

P - 217g, F- 96g, CHO - 204g - 2428 Calories

Training - Legs and shoulders


Squats

135x5 x 3
155x4 x 2

Leg press

2 1/2 plates x8 x3
3 plates x8

Leg extensions

145x8
145x8
160x8
160x8


Military press

135x5 x 3

DB overhead press

70x8
75x5
65x8

DB side lateral raises

15x12 x4

Weighted crunches/leg raises

[jakefurfaro]

1-23-12

Today wasn't a very good day overall. Ever since Friday I have felt a slight strain in my upper back, and today was back day so I took it easy. I cut my weight in almost half on all my rows, just trying to get a good stretch. I also went 300cals over today. I was really hungry last night and it was keeping me awake so I had some cottage cheese and a apple. It wasn't a craving issue, it was actual hunger so I don't mind too bad.

P - 259g, F- 87g, CHO - 256g - Calories ~ 2800

Training - Back and bi

Mostly light weight today to get a nice stretch, trying to heal a strain

[jakefurfaro]

1-24-12

Today was alright, failed at my 1RM I was hoping for which put me in a ****ty mood for the rest of the day. But other than that training went fine, my upper back is still hurting a little, and probably wasn't the best idea to try a 1RM today, so I'm hoping it doesn't get any worse. It's only mid day right now so I don't have my final macros, but I am dropping my calories today by 300 to try and balance out my 300 surplus yesterday. Will update later this evening.

Update - Today turned into a "fuk it" day and I ate well above maintenance. I think I gave in because I tried to drop my cals by 300, which just made me over obsess about what I could and couldn't eat for the remainder of the day so I said fuk it. I'm just gonna call it a carb up day and move on. From now on if I go over my cals a little bit I'm not gonna make up for them the following day, I don't care if it ends up taking me a few days longer to reach my goal, not worth the psychological weight it puts on me.

[jakefurfaro]

School was been so crazy the last week I have had no time to update my log. Took the weekend off after 6 straight days of training before I start PHAT tomorrow. Calories and macros will stay the same, just changing my routine.

12 more weeks!

[drewzon87]

what were your stats in your avi?

[jakefurfaro]

what were your stats in your avi?

Right at 200lbs @ 14%. I look leaner in that pic than I actually was, probably the lighting. Been meaning to put another one up. I've put on a pretty good amount of mass since, now I'm hovering 215-220. Hope to be back down near 195lbs and closer to 10-12% at the end of my cut.

[jakefurfaro]

1-30-12

First day of PHAT went good. Felt strong through all my exercises and busted out 45mins of cardio afterwards since I had some extra time before class.

Macros will be good today as well.

Day 1: Upper Body Power Day

Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps - 4 plates
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps - BW
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps - 160lbs - Did lat pulldown instead because the rack as taken for fuking ever
Pressing Power Movement: Flat dumbbell presses <------- Did BB instead
3 sets of 3-5 reps - 225
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps - +55x8 +45x8
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps - 70x8, 65x8, 65x8
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps - 80lb
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps - 80lb

[jakefurfaro]

1-31-12

Second day of PHAT and my first lower body power day. Felt goooooooooooood. Probably one of the harder training days I have had in a while, and since my legs are that of girls and are very weak I refuse to shy away from working them/doing heaviest squats I can. They WILL grow and be proportionate to the rest of my body some day.

Macros were good today as well, feeeeeelin good

Day 2: Lower Body Power Day

Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts <----------- Replaced with leg press since I can't do deads at all.
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

[jakefurfaro]

2-1-12

Today was a "rest day", so I did 30 minutes on the elliptical and 50 minutes on the stationary bike. Very sore from my lower power day, so the cardio was a nice stretch for my legs.

Macros goooood for the day, just studying up and resting for the rest of the evening.

Life is good.

/diary

[jakefurfaro]

2-2-12

Today was back and shoulders hypertrophy day. Really liked this workout, felt great. Added in some face pulls and shrugs at the end.

Macros weren't the best today, almost reached 300g CHO with 60-70g fat and 200g protein. Not terrible but not the best.


Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

[jakefurfaro]

2-3-12

Lower body day, training went well. Not looking forward to the DOMs tomorrow though lol. Macros were spot on today as well. I am starting to see a little more ab definition, now it just needs to start coming off my lower back! One day at a time.....


Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts <----- ham raises instead
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

[jakefurfaro]

2-4-12

Today was my last day of my first week on PHAT. Now that I have finished a whole week, I am really excited for this program. I enjoyed each training session and I look forward to the results of this program.

Macros were not very good today, about 300g protein, 200g cho, and 30g fat. Tomorrow is super bowl, still planning on being in a deficit but I doubt my macros will be the best. Oh well, I will make sure to hit my protein and get the cho and fat back in check on Monday.


Day 6: Chest and Arms Hypertrophy Day - Felt like a bro today training chest and arms lol

Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

[Opeth09]

I see you said your legs aren't as strong/big as you'd like them to be. Don't worry dude, since I started PHAT I can tell my legs have grown already in just 3 weeks. Lower Power has also become one of my favorite days of the week. I love every day though, just an overall fun routine. Good luck I'll follow along

[jakefurfaro]

I see you said your legs aren't as strong/big as you'd like them to be. Don't worry dude, since I started PHAT I can tell my legs have grown already in just 3 weeks. Lower Power has also become one of my favorite days of the week. I love every day though, just an overall fun routine. Good luck I'll follow along

Thanks man.

[jakefurfaro]

2-5-2012

Rest day. Did a hour of cardio, watched the superbowl and didn't count cals but I hit my protein, maybe not fats but im nice and carbed up for tomorrow's heavy upper body day.