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View Full Version : Darudende's cut to a new wardrobe.



darudende
04-04-2012, 05:27 PM
I have lost weight before successfully, I just did not maintain and regressed into old habits.
I'm about to start my last year of college (hopefully) and then I plan to attend professional school. I've realized I can not focus solely on one aspect of my life as I let others drop off. Also I've been stressed because of school work and I feel apart of it could be from the way I feel about my body right now. I want to get back to being active and I plan to reward myself by buying decent clothes for the first time in a LONG TIME.

I'm 19 years old, my height is 5 feet 9 inches and I weighed in at 172 lbs this morning.
I plan to lift 3-4 days a week. I focus on the core lifts and add in accessory work. One day I'll do squats with accessory work for legs and abs, another day I'll do rows or deadlifts and add in related work, and the same for a pressing movement.

For cardio, I plan to walk 30 minutes to an hour on my treadmill at home or do a bodyweight HIIT circuit if I'm strapped for time due to exams.

I realize that diet is the most important aspect of the success of this cut.
I'm planning on eating 1600-1900 calories and I will log my macros and all of my meals here.

darudende
04-05-2012, 07:10 PM
4/5/2012

Diet:
4 Eggs, 1 TBSP Olive Oil
2 servings Kettle Cooked Crisps
9.67 oz Ground Beef, 1 Scoop Whey
1 Banana, 1 Apple

Calories - 1500
Protein - 110g
Carbs - 92g
Fat - 71g

Exercise:
Overhead Press 3x5 75, 3x10 45
Pushups 3x10

I should've done more but just felt very tired and I didn't do any cardio today so tomorrow will definitely be a cardio day.

darudende
04-07-2012, 05:20 AM
4/6/2012

Diet:
4 Eggs, 1 TBSP Olive Oil
3 Servings Kettle Cooked Crisps
6.3 oz Ground Beef, 1 Serving of Pasta
1 Serving Gummies, 1 Apple

Calories - ~1700
Protein - 70g
Carbs - 140g
Fat - 80g

Exercise:
Pull Ups - 5x5
Push Ups - 3x12
Squats - 3x20
Mountain Climbers - 3x20

Diet is not the best but I've run out of meat and will be grocery shopping today.

darudende
04-08-2012, 07:29 AM
4/7/12

Diet:
Protein Bar, 1 Apple
11 oz Ground Beef, 2 Buns
1 Serving Martin's Kettle Cooked Crisps

Calories - 1300
Protein - 101g
Carbs - 110g
Fat - 40g

Exercise:
did not get a chance to exercise but tomorrow will serve as a lifting day

darudende
04-10-2012, 07:04 PM
4/8/12

Diet:
Chinese Takeout (General Tso's)
4 Eggs, 2 Buns

Calories ~ 1500
Protein ~ 80-100g
Carbs = high
Fat = 20-30g

Exercise:
Didn't get the chance to because of easter and the impending nightmare that is a science exam as a pre-med.

darudende
04-10-2012, 07:14 PM
4/9/12

Diet:
4 Eggs, 1 Snickers, 1 Bun
1 Serving Chips, 1 Scoop Whey
12 oz Beef, 1 Bun

Calories - 1670
Protein - 137 g
Carbs - 116g
Fat - 72g

Exercise:
Barbell Rows 2x10 @ 55, 2x5 @ 65, 3x10 @ 95, 3x5 @ 115
Pull Ups 3x6

darudende
04-11-2012, 01:39 PM
4/10/12

Diet:
4 Eggs, 1 Bun, 1 Scoop Whey
16 oz Chicken, 2 Servings Rice, 1 Brownie
1 Scoop Whey

Calories - ~1600
Protein - 161 g
Carbs - 144 g
Fat - 39 g

Exercise:
5x6 Pull Ups
3x20 Squats
3x12 Pushups
Misc Ab Work

darudende
04-11-2012, 01:43 PM
4/11/12

Diet:
4 Eggs, 2 Slices Bread
12 oz Ground Beef, 1 Scoop Whey
2 Brownies :(, they're so delicious but thankfully they're all gone
1 Apple

Calories - 1700
Protein - 124g
Carbs - 141g
Fat - 70g

Need to eat less sugar and more protein and fiber...I haven't had to use the bathroom in a while.

Exercise:
Squats 3x10 135, 2x5 145, 1x5 165, 3x5 185

darudende
04-13-2012, 08:08 AM
4/12/12

Diet:
1 Apple, 4 Eggs, 2 Bread
2 Servings Rice, 16 oz Chicken (probably more like 17-18), assorted veggies (broccoli, onions, green onions)

Calories - 1600
Protein - 150
Carbs - 110
Fat - 55

Exercise:
Pull Ups 3x5
Squats 3x20
Pushups 3x15
Mountain Climbers and Hanging Knee Raises

darudende
04-16-2012, 02:39 PM
4/13/12

Diet:
1 Apple, 2 Servings Peanuts, 4 Eggs
16 oz Chicken Breast, 2 servings Rice, 1 Serving Mixed Vegetables
1 Scoop Whey

Calories - 1680
Protein - 173g
Carbs - 130g
Fat - 54g

Exercise:
rest day, was supposed to lift but was too tired :(

darudende
04-16-2012, 02:42 PM
4/14/12

Diet:
4 Eggs, 2 Slices Bread
18.4 oz Chicken, 2 Servings Rice, 1 Serving Mixed Veg
1 Scoop Whey, 1 Brownie

Calories - 1700
Protein - 178g
Carbs - 122g
Fat - 28g

Exercise:
Squats 2x10 @ 135, 2x5 @ 155, 1x3 @ 165, 1x3 @ 185, 3x5 @ 195
Military Press 2x10 @ 45, 1x10 @ 65, 3x5 @ 85
Pull Ups 3x5 BW

darudende
04-16-2012, 02:44 PM
4/15/12

Diet:
4 Eggs, 2 Slices Bread
1 Apple, 1 Serving Peanuts
4oz Chicken, 2 Servings Rice, 1 Serving Mixed Veggies

Calories - 1440
Protein - 144g
Carbs - 121g
Fat - 40g

Exercise:
Rest Day

darudende
04-16-2012, 02:49 PM
4/16/12

I plan to take pics this friday along with my weight. Currently, the fat lass is very slow and the scale shows a decrease some days and an increase on other days. I do not drink enough water and I'm planning to drink 8 oz of water with every meal instead of the 12 oz diet coke I drink with every meal. I'm most likely retaining water and not eating enough calories. I think I need to eat more calories or add in cardio.

Diet:
4 Eggs, 1 Bun, 1 Apple
1 Entennman's Apple Puff Pastry (I only ate the bread but I'm going to count the whole)
2 Buns, 16 oz Beef, Mixed Veg (carrots/lettuce)
1 Scoop Whey

Calories - 1994
Protein - 164g
Carbs - 170g
Fat - 74g

Exercise:
Squats 2x10 @ 45, 1x10 @ 135, 1x8 @ 155, 1x5 @ 165, 1x3 @ 185, 3x5 @ 195
Overhead Press 2x10 @ 45, 1x5 @ 65, 1x5 @ 75, 3x5 @ 85
Pull Ups 5x5-6 BW

darudende
04-18-2012, 08:37 AM
4/17/12

Diet:
4 Eggs, 1 Bun
16 oz Chicken, 2 Servings Rice, Mixed Veggies
1 Apple, 1.5 Bread sticks, random bites of a pastrie (I need to empty the fridge out of this crap).

Exercise:
none, rest day...should've done cardio but work schedule and school limits me.

darudende
04-24-2012, 06:07 PM
4/18-4/23

I did not get a chance to update the thread but I ate my normal diet and hit a new PR on the squat (3x5 215).
I've just been busy with school and will continue logging from today (4/24).

Diet:
4 Eggs, 1 Bun
1 Snickers
5 Pieces Caramel Candy
1.190 lbs Chicken Breast, 2 Servings Rice, 1 Serving Veggie Mix

Calories - ~1600
Protein - 159g
Carbs - 210g
Fat - 54

darudende
04-25-2012, 06:17 PM
4/25/12

Diet:
4 Eggs, 1 Bun
1 Snickers, 1 Apple
16 oz Chicken Breast, Teriyaki Sauce, 1.5 servings Rice

Calories - 1800
Protein - 140g
Carbs - 150g
Fat - 41g

Exercise:
Squats - 2x10 @ Bar, 2x8 @ 135, 1x5 155, 1x3 185, 1x2 215, 1x5 225
Press - 2x10 Bar, 1x8 65, 1x5 75

Hit a new PR on squats, couldn't complete next set, dropped 20lbs and still couldn't get a rep out, dropped down to 185 and had to dump the bar.
After that I just completely stalled and couldn't even finish my presses; I had planned to do some rows today but I just didn't have the energy.

Prior to squatting I had really tight hamstrings and I will be rolling them tonight and tomorrow (cardio day tomorrow).

darudende
04-26-2012, 07:08 PM
4/26/12

Diet:
4 Eggs, 1 Bun
8 oz Ground Chuck 80/20, 2 Scoops Whey
2 Servings Peanuts

Calories - 1700
Protein - 134g
Carbs - 66g
Fat - 101

Cardio - ~16 minutes, 230 calories

darudende
04-28-2012, 03:43 PM
4/27/12

Diet:
4 Eggs, 1 Bun
1 Snickers, 16.4 oz Chicken, 1 Hoagie
1 Scoop Whey

Calories
Protein
Carbs
Fat

Exercise:
Squats 5,3,5,2 @ 205
Military Press 3x6 @ 75
Deadlift 1x5 @ 185

Squats and Military Press are down due to lack of strength on the squats and poor flexibility and form for the press. The press, for me, is hard to increase weight at and I may try increasing reps.

darudende
05-01-2012, 07:09 PM
Have not had the time to log weight/food/calories due to finals week and will continue logging once finals are over. Although, I did enter into the May 1st - Aug 1st Weightloss comp :)

darudende
05-16-2012, 07:02 AM
5/16/2012

Diet:
TBA

Exercise:
TBA

School is finally over and my grades are in and I can start back on my routine. During this break I've maintained the weight and have not gained weight but I just have not worked out consistently.

I also got myself a membership to the local gym for pool/cardio access to supplement my fatloss.