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BostonTJ93
03-30-2012, 03:18 PM
Hey guys, I've been on a serious cut for awhile now so I figured I'd document it here for added motivation and tracking. If you have any questions, critiques, or any general feedback, drop a comment. I'm always looking to better myself.

Backstory:
I began trying to lose weight in mid-March of 2011, my senior year of high school. I weighed 260 lbs (I'm 6'1). I began running 1 mile everyday(paying no attention to what I ate) In June of 2011 this got me to about 240lbs, this is when I began to lift. I lifted using only machines every MWF, incorporating a couple of my mile runs a week as well. By the time I moved into college, I weighed 225 lbs. Like every college freshman I fell off the train. First semester I put on a couple of pounds. During winter break I read these forums religiously and devised the perfect plan. On January 23 I began my cut from 226lbs. With the plan I have incorporated below, I'm down to about 207lbs as of March 30. (Just posted a picture in my profile)


Workout:
Monday: Cardio: A 4 Mile Run or HIIT
Tuesday: Chest and Triceps, 250 yd swim about 8 hours after
Wednesday: Cardio: 500 yd swim
Thursday:Back and Biceps,
Friday: Cardio: A 2 Mile Run or HIIT
Saturday: Legs
Sunday: Shoulders

Supplements:
MusclePharm Assault (Pre-workout)
GNC Whey
GNC Casein
(I received the protein as christmas presents, going to gold standard when I'm done with my tubs)

My goal: 180 lbs by July 4th

BostonTJ93
03-30-2012, 03:26 PM
March 30
Workout
2 Mile run (15 minutes flat)
I'd just like to note that I blasted my PR of 16:08 and I couldn't be happier

Nutrition
2 scoops of whey
bowl of kix with 1/2 cup skim milk
greek yogurt
turkey sandwich
protein bar
peanut butter on wheat
chicken marinara with broccoli
1 scoop of casein

2150 Calories, 176 g protein

BostonTJ93
03-31-2012, 05:20 PM
March 31

Workout: Legs
SM Squat: 105 x 12, 155 x 12, 195 x 12, 215 x 12
Leg Extensions: 110 x 12, 130 x 12 150 x 12, 160 x 12
Leg Press: 250 x 12, 270 x 12, 290 x 12, 310 x 12
Leg Curls: 110 x 12, 110 x 12, 130 x 12, 130 x 12
Assisted pull ups 140 x 12, 140 x 12
Crunches: 2 Sets of 30

Diet
2 scoops of whey
Bowl of Kix with skim milk
Greek Yogurt
Turkey sandwich
Protein bar
Powerbar
MP Assault
2 scoops of whey
chicken marinara
scoop of casein

2270 calories, 204 g of protein

Notes: Some of my exercises (squats and deadlifts) are on the smith machine, for now. My gym at school only offers smith machines for those workouts. To compensate, I subtract 30 lbs of the total weight on my SM exercises. My nutrition is almost identical on a day to day basis, and I realize I rely on a whole lot of powders/bars, but unfortunately that's the best I can do without the luxury of a kitchen :( My diet will get a lot more colorful come May

BostonTJ93
04-01-2012, 09:48 PM
April 1, 2012

Workout: Shoulders
Military Press 65 x 12, 65 x 12, 65 x 10
Seated Dumbbell Press 25 x 12 25 x 12 25 x8
Dumbbell Front Raise: 20 x 12 x 4
Dumbbell Shrugs 55 x 12 x 4

Nutrition
2 Scoops of whey
KIX
3 Greek Yogurts(throughout the day)
MP Assault
2 Scoops of whey
Turkey sammich
protein bar
Brown Rice
Scoop of casein

2180 calories 201 g of protein

Notes: To say I felt like utter **** today would be an understatement. I was tired and groggy for the entire day. As a result, I missed several sets on my workout as well as a couple exercises. One of the worst workouts of my life. Oh well, hope I feel better in the AM, night folks.

BostonTJ93
04-02-2012, 09:52 PM
April 2nd
Workout
HIIT: 30 second sprints to 3 minute walks. 8 sprints in total.

Nutrition
2 scoops of whey
KIX
Greek Yogurt
Turkey Sandwich
Protein bar
Subway Club
Rasin Bran
Scoop of casein

2320 Calories, 177 g of protein

Notes: Good HIIT workout today, first session I've had in a couple of weeks. HIIT helps my endurance in a big way. I'll be going for a 4 mile next Monday, hope I can break my PR (36:35). I went a little out of my comfort zone on calories today, but my body needed it. I got back from work around 11 and my stomach was practically yelling at me, nothing a bowl of cereal can't fix. Anyway, on to pushing iron tomorrow, chest & triceps, hooyah

BostonTJ93
04-03-2012, 08:38 PM
April 3
Workout: Chest and Tri's
Bench Press: 95 x 12, 115 x 12, 135 x 4, 135 x 6
Incline Dumbbell Press: 35 x 10, 35 x 8, 30 x 12 x 2
Dumbbell Flyes 15 x 12 x 2, 20 x 12 x 2
Cable Crossovers 40 x 12 x 2, 40 x 10
Triceps Dips: 4 sets of 12
Triceps Pushdowns 50 x 12 x 4
Skull Crushers 35 x 12 x 3, 45 x 12

Swam 250+ yds

Nutrition
2 scoops of whey
Rasin Bran
Greek Yogurt
MP Assault
2 scoops of whey
Turkey Sammich
Protein Bar
Half of tuna sammich
Protein Bar
Bowl of Rasin Bran
Scoops of casein

2400 calories, 208 g of protein

Notes: Great day at they gym. No PR's, but I worked my body as hard as it could go, which is more than satisfying. Swimming is something of a new thing to my schedule. I'm terrible at it, and don't have the heart to time it yet, but will when I build up some confidence in the pool. I went above (AGAIN) in total calories today, and at a pretty decent margin too. But, I suppose if there was a day to do it, it'd be on my double day. G'night, looking forward to my 500 yd swim tomorrah

BostonTJ93
04-04-2012, 05:37 PM
April 4
Workout
Cardio: Swam for 30 minutes

Nutrition
2 scoops of whey
2 Bowls of Raisin Bran (1 in morning, 1 in afternoon)
Greek Yogurt
Turkey Sandwich
Protein Bar
Tuna Sandwich
Protein Bar
Scoop of Casein

2190 Calories, 169 g of protein

Notes: Going to change swimming to just as much as I can go until I can't go anymore, I enjoy it more that way, and it keeps me going longer. I'm feeling more comfortable in the water, the work is definitely paying off. Little upset with the protein intake today, not as much as I'd like, but I went a little overboard the past 2 days, calories were my main concern.

BostonTJ93
04-05-2012, 08:58 PM
April 5
Workout: Back and Biceps
Lat Pulldown:80 x 12, 90 x 12 x 3
SM Deadlift 105 x12, 195 x 8 x 3
Hammer Curls 30 x 12 x 2, 35 x 12 x 2
EZ Bar Curls 55 x 12 x 2, 65 x 8, 65 x 7
Seated Cable Row 90 x 12 x 2, 90 x 8
Incline Dumbbell Curls 20 x 8 x 4
Flutterkicks 30 x 2
Crunches 30 x 2

Nutrition
2 Scoops of Whey
Raisin Bran
Greek Yogurt
MP Assault
2 Scoops of Whey
Turkey Sandwich
Protein Bar
Tuna Sandwich
Greek Yogurt
Scoop of Casein

Calories: 2190, 200 g of protein

Notes: Solid gym session, it really kicked my ass. Set my PR on hammer curls, as well as lat pulldowns. Nothing else really to say besides doing legs and core tomorrow cause I'm going home this weekend. I plan on taking the weekend easy, I've been pretty fatigued lately and want some ample time to recover. Plan on doing some light cardio on Saturday and just taking Easter Sunday off to relax. G'night folks.

bf527365
04-05-2012, 09:21 PM
Hey man throw some pics up , I started at 226 too on the same week down to 208, how tall are you I was wondering because I eat only 1800 cals daily and havnt lost as much weight so I'm guessing your a bit shorter. Good luck bro!

BostonTJ93
04-05-2012, 09:48 PM
Hey man throw some pics up , I started at 226 too on the same week down to 208, how tall are you I was wondering because I eat only 1800 cals daily and havnt lost as much weight so I'm guessing your a bit shorter. Good luck bro!


The first picture, is from a week before my cut(it's a bad pic for observation, but only one I got) The second one is from just about a week ago. I'll post some better ones on my weigh in on Saturday morning. As for my height, I'm 6'1. Thank you for the words of encouragement, and I wish you continuing success on your cut!

BostonTJ93
04-06-2012, 11:03 AM
April 6
Workout: Legs and Core
SM Squat: 105 x 12, 195 x 12 x 2, 245 x 8, 285 x 3
Woodchoppers 40 x 15, 50 x 12, 60 x 12
Leg Extensions:130 x 12, 150 x 12, 170 x 12
Leg Lifts: 4 x 15
Plate Crunches 25 x 15 x 4
Crunches: 2 x 30
Leg Press 270 x 12, 290 x 5

Nutrition
2 Scoops of Whey
Raisin Bran
Greek Yogurt
MP Assault
2 Scoops of Whey
Turkey Sandwich
Protein Bar
Chicken, Brown Rice, Broccoli
Scoop of Casein

2110 Calories, 178 g of Protein

Notes: More of a quality than quantity day at the gym. My SM squats killed my legs, which is why I could barely do any leg presses at all. But, I'm incredibly satisfied with the weight I put up(well, as satisfied as I can be on a Smith that is.) I got in some nice core work which will be the norm on leg days from now on as well, I might add or subtract some exercises, who knows.
I'm not gonna log my diet over the weekend, but I'll stay within my macros on Saturday and probably eat around maintenance on Easter Sunday. I'll call it a refeed day, even though I don't really need one at this stage in my cut, but IDGAF, I'll enjoy my holiday.
Tomorrow I'll do a mile run, mostly to see how much I've progressed in the past year on it. About a year ago, when I started my runs, I ran an 8:58. My current PR (recorded around mid-march) was 6:38. Probably not the best idea to do it after a legs day, but I'll just man up, push through the pain, and do my best.

Psyched for my weigh in tomorrow morning, I'll post results and maybe some better pics too. Happy Easter folks! Log continues Monday.

BostonTJ93
04-09-2012, 03:49 PM
April 9
Workout: Shoulders
Military Press 65 x 12, 85 x 10, 95 x 6, 65 x 12
Upright Row: 65 x 12, 85 x 6, 85 x 8, 95 x 5
Dumbbell Shrug: 55 x 12, 60 x 12, 65 x 12, 65 x 7
Seated Dumbbell Press: 25 x 12, 30 x 12, 35 x 12, 40 x 6
Dumbbell Front Raise: 20 x 12 x 2
Dumbbell Lateral Raise: 20 x 8 x 2

Nutrition
Raisin Bran
Greek Yogurt
MP Assault
2 Scoops of Whey
Turkey Sandwich
Protein Bar
Tuna Sandwich
Protein Bar
Greek Yogurt
Casein Shake

2130 Calories, 180 g of protein

Notes: Back to the grind after a restful and gluttonous Easter. Weigh in on Saturday morning was 205.4, right on track. After a long Easter dinner went up to 212, but I'm not concerned, just water retention as far as I'm concerned. PR'ed my mile time by 3 seconds on Saturday (6:35), but ended up hurting a quad in a pickup game of football on Sunday. Made the executive decision to make today the shoulder day I missed to give my leg some rest. Depending on how I feel tomorrow I may skip chest/triceps, we'll see in the AM.

BostonTJ93
04-10-2012, 07:27 PM
April 10
Workout: Chest and Triceps
Cable Crossovers 80 x 12, 100 x 10, 100 x 12, 100 x 10
Triceps Dips: 4 Sets
Triceps Pushdowns: 50 x 6
Incline Dumbbell Press: 30 x 12 x 2, 35 x 8 x 2
Swam for ~35 minutes

Nutrition
2 Scoops of Whey
Raisin Bran
Greek Yogurt
MP Assault
2 Scoops of Whey
Turkey SW
Protein Bar
Tuna SW
Protein Bar
Scoop of Casein

2230 Calories, 217 g of Protein

Notes: Woke up with moderate DOMS today, and against my best intuition went to the gym. Terrible session, but I'm not gonna hurt myself just to have a good workout. Swim went fairly decent, until a calf cramp came along, but I was pretty gassed by then anyway. Got a lot of protein today, a lot more than I had thought/estimated. Cardio day tomorrow, swimming it up.

BostonTJ93
04-11-2012, 08:41 PM
April 11
Workout: Swam 40 Minutes

Nutrition
2 Scoops of Whey
Raisin Bran
Greek Yogurt
Turkey SW
Protein Bar
Tuna SW
Subway Club

2260 Calories, 173 g of Protein

Notes: Wasn't able to get into the pool till around 8 tonight, which I hate, but ya gotta do whatcha gotta do. I'm definitely starting to see improvements in my swimming in general. I'm starting to string together laps with little to no rest in between, it's a good feeling knowing I'm making progress.

BostonTJ93
04-13-2012, 10:54 AM
April 12
Workout
SM Deadlift 105 x 12, 195 x 12, 245 x 5, 195 x 12
Hammer Curls 30 x 12 x 2, 35 x 12, 35 x 10
Lat Pulldown 80 x 12, 90 x 12 x 2, 90 x 8
EZ Bar Curls 55 x 12 x 4
Seated Cable Row 80 x 12, 90 x 12 x 3
Incline Dumbbell Curl 20 x 12, 20 x 10, 20 x 12 x 2

Nutrition
Nothing Special

Notes: Day late, still sore from yesterday. Not a great workout by any means yesterday, but definitely good. Got my deadlift up which is always good, but nothing too unique outside of that. Unfortunately, I aggravated my quad on one of my deadlifts somehow. Hurt like a ***** for the whole day.
Going home again this weekend. I may update the log, who really knows or cares. Not taking any chances with my leg since yesterday. I haven't had a distance run in what seems like forever, but I'm gonna have to prioritize health on this one. I'm gonna rest it for a couple days, and if all is good, I'll try to get a good run in on Sunday.

BostonTJ93
04-17-2012, 07:11 PM
April 16
30 minute run (3+ miles, didn't keep track of distance)

Nutrition
Stayed withing macros

Note: Weighed in at 202.8. So happy, thought the weekend before would throw me off a bit, but I guess it helped. Lost a little over 2 lbs.

BostonTJ93
04-17-2012, 07:24 PM
April 17
AM Workout: Chest and Tri's
Bench Press: 95 x 12, 135 x 6, 135 x 5, 115 x 12
Incline Dumbbell Press: 35 x 12 x 2, 35 x 10, 35 x 8
Dumbbell Flyes: 15 x 12 x 4
Cable Crossovers 80 x 12, 100 x 12 x 2, 100 x 10
Triceps Dips: 4 x 12
Triceps Pushdowns: 50 x 12 x 4
Skull Crushers 35 x 12 x 4

PM Workout: 30 minute swim

Nutrition
Homemade protein sludge
Tuna
MP Assault
2 Scoops of Whey
Turkey SW
Peanut Butter on Wheat

2200 Calories, 169 g of protein

Notes: Good long weekend at home. Tried a few recipes (one of them being the ever-filling sludge) that will be a great break from dorm food come summertime, and hopefully will give this cut diet of mine a lot more variety. Good workout at both ends, no complaints. Even thought I have been seeing progress on the scale, I can't help but think my body comp hasn't changed nearly as much as it did in the first 10 weeks. Maybe my mind is just playing games, but the first sign of any regression and I'm dropping my macros. I've been eating @ 2200 Calories for the last 25 lbs lost, and I'm expecting some kind of slow down soon.

BostonTJ93
06-27-2012, 09:26 AM
Reviving this ****. Missed a few days last time, and finals/work got in the way. About a week after my last post I hit a weightloss plateau which put my cut in a tailspin for a month. After that, came home with the boys and got yucky one too many times.
ANYWAY
Started my 2nd cut at 2000 calories yesterday. Doing IF,weighed in at 198.4 this morning. I'll post again after my workout tonight with food/lifts.

BostonTJ93
06-28-2012, 06:12 AM
6/27
Lifts:
Bench 135 x 8, 155 x 4, 165 x 1
Incline Bench: 95 x 10, 115 x 8, 135 x 6
Cable Crossovers 80 x 12, 120 x 12, 140 x 12
Skullcrushers 50 x 12, 60 x 12, 70 x 10
Pulldowns 80 x 12, 100 x 12, 120 x 10

Bacon Egg and Cheese
Greek Yogurt
Protein Bar
Chicken Caesar Salad
Protein Shake

Been having great gym days for awhile, I think I was underestimating cals, but today was my first lifting sesh at 2000 cals, and it wasn't great. Nothing terrible, just didn't feel as great as I have been lately. Can't wait to shed this final 20-30lbs and eat like a normal human.