Mariners216's first journal

[mariners216]

Well I've just started cutting in the last 2-3 weeks, after a bad bulking experience where I gained too much fat (went from ~12%-~20%), and then about a month period of maintaining the little muscle I gained. Before I started the bulk this past fall/winter I was ~155lbs at 12% bf, and at my highest weight, which was 189lbs, I was at ~20%bf. Almost forgot to mention my height---5'11".

I tried going on a keto diet about a month ago, but it only lasted for 2 weeks. I cheated too much and only lost about a pound. Since almost 3 weeks ago I've been on a ~40/40/20 diet, with about 2100 calories. I'm down to 183.5lbs at 17.3%bf as of now. Yesterday and today I did 30 minutes each of running 5.2mph/walking 3mph switching between the two every 4 minutes or so. I'm planning on doing that 4 days a week, and going on a 4 day split. I'm taking a week break from lifting though because this new business class is taking up alot of my time along with some other family stuff. I'll be starting lifting on Monday the 1st of March.

My goal is to get down to around 10% without losing any muscle if possible. Probably won't have any updates for a few days, but post any feedback you like. Hopefully this journal will help to keep me motivated to stay on track.:)

[scott_donald]

good luck... but why no updates for a few days...

[mariners216]

Originally posted by scott_donald
good luck... but why no updates for a few days...
I may post some if I do some cardio the next few days, but like I said earlier I'm in the middle of a week off from lifting. I'll probably get bored though and at least post some of my diet day to day.

[Jimineye]

About time, you liberals are late for everything. :D

[mariners216]

Originally posted by Jimineye
About time, you liberals are late for everything. :D

I just remembered the section was added..:(

:cool:

[mariners216]

Friday, February 27th, 2004

Horrible day overall as bb-ing goes. Second to last day off from lifting, and I've been up since 6:30am because there was a huge national college fair here in Pittsburgh I had to go to at the new convention center that was 9am-12pm (ended up taking about 5 and a half hours total). Then I had to go to my mom's office until ~7pm, including an eye doc appointment I had. Was on the run literally all day--bad bad BAD food.

breakfast: 2.5 cups skim milk, one giant cinnamon roll

lunch: 2 slices of cheese pizza (sbarros, so they were huge slices)

snack: one giant chocolate chip cookie, one detour protein bar (best thing I ate all day)

dinner: almost an entire freschetta cheese pizza

About 3000 calories..loads of simple carbs and ~100g of fat..at least I got my protein (somehow) and drank a ton of water..I am so beat though from running around downtown all day..maybe I burned off all these calories. =/

This is the worst cheat day I've had since last summer, but I'll be back on the wagon tomorrow.:cool: Heh, what a good start to a cutting workout journal.:(:D

[Heisman]

Cinnamon roll...

Cheese pizza...

Chocolate chip cookie...

Cheese pizza again...




Stay away from foods that start with ch.

[mariners216]

Originally posted by Heisman
Cinnamon roll...

Cheese pizza...

Chocolate chip cookie...

Cheese pizza again...




Stay away from foods that start with ch.
Heh except cinnamon doesn't start with ch...

Got your point though. One day won't throw me off too much, I've come back before.

[Heisman]

Dammit. From now on it is chinnamon roll. :D

One day will never hurt you. Just be extra stict over the next couple of days.

[sfgiants13]

Originally posted by Heisman
Cinnamon roll...

Cheese pizza...

Chocolate chip cookie...

Cheese pizza again...




Stay away from foods that start with ch.

Chili.....

Chicken....... Wait a minute, that's not right. Stay away from all foods that start with ch except chicken.:)

[mariners216]

Originally posted by Heisman
Dammit. From now on it is chinnamon roll. :D

One day will never hurt you. Just be extra stict over the next couple of days.
:D
Yeah that's what I plan to do. Update tomorrow (today now I guess)

Originally posted by sfgiants13
Chicken....... Wait a minute, that's not right. Stay away from all foods that start with ch except chicken.:)
Chicken is so good.:)

[mariners216]

Saturday, February 28th, 2004

I know the day's not over yet, but I just had the greatest cardio session of my life so I thought I'd post anyway.:)

Diet so far today..

1 large chicken breast
1 cup frosted flakes
1 chocolate nytro-pro 40 (40g protein, 22g carbs, 2g fat)
2 tbsp peanut butter
oh, and a whole lotta water:)

total so far: 957 cal, 104g protein, 66g carbs, 32g fat (keep in mind I've only been awake for 6.5 hours..)

And the cardio session...wow. 1 hour on treadmill. Alternating between walking (3.1mph) and running (5.2mph) every 5 minutes or so. Totaled 4 miles (new personal record in an hour), and 380 calories burn (according to the treadmill..dunno how accurate it is).

Also, bodyfat measured in at 16.5% today, down from 17.3% 4 days ago.:D

[mariners216]

Saturday, February 28th, 2004 Part 2

Now that the day's over I thought I'd post an update..

Total diet for today..

1 large chicken breast
1 cup frosted flakes
1 chocolate nytro-pro 40 (40g protein, 22g carbs, 2g fat)
2 pb sandwiches on whole wheat bread
2 4-ounce burgers, no bun (lean)
whole lotta water

totals: 2099 cal...170g protein, 167g carbs, 80g fat (little high today, but a good day on the whole)

and the cardio session I posted about earlier..I'd say this made up for yesterday's binge:cool:

Going golfing tomorrow:):), gonna have to resist those damn hot dogs after 9 holes...I might just make room for one in my diet, it's the first time I've golfed in 6 months or so.

[Heisman]

Great job on the cardio. Good luck finding your balls tomorrow. :D

[sfgiants13]

Originally posted by Heisman
Great job on the cardio. Good luck finding your balls tomorrow. :D

Yeah, they might be in places you don't want them.:D

[mariners216]

Originally posted by sfgiants13
Yeah, they might be in places you don't want them.:D
It might strike a prickly branch!:eek:

[sfgiants13]

Originally posted by mariners216
It might strike a prickly branch!:eek:

That's it. I'm not posting in this journal again.:p

[Jimineye]

Originally posted by Heisman
Good luck finding your balls tomorrow. :D

I knew there was something fishy about liberals. :D

[mariners216]

Originally posted by Heisman
Great job on the cardio. Good luck finding your balls tomorrow. :D
Gosh how true that was...

I lost 4 balls. Not in the water, not in the woods, not out of bounds. RIGHT in the middle of the fairway. I freaking scoured the place..balls were plugging yesterday so I guess that was it. My balls were nowhere to be found.:(:D

[Heisman]

Originally posted by mariners216
Gosh how true that was...

I lost 4 balls. Not in the water, not in the woods, not out of bounds. RIGHT in the middle of the fairway. I freaking scoured the place..balls were plugging yesterday so I guess that was it. My balls were nowhere to be found.:(:D

It's happen to me before. I actually lost a ball on the green. I don't know how. I was so ecstatic about hitting it on the green that I wasn't paying attention (I'm not exactly the next Tiger Woods). I guess it rolled off or a squirrel took it or something. It really made me mad because I had to hit another ball, and it didn't turn out so well.

[mariners216]

Tuesday, March 2nd, 2004

Diet today..eh. Didn't go overboard on calories or anything but the 40/40/20 thing got ****ed up..more like 50c/30p/20f today, only 2124 calories though, so no harm really. Other totals...258g (too high) carbs, 163g (little low) protein, 47g fat.

Cardio today I did early... about 40 minutes on the treadmill, split between 3.1mph and 5.4mph. Totaled 2.21 miles, 201 calories burned according to the almighty treadmill.

Not sure whether I'll get to lift tonight or not (just remembered I have a psychiatrist appointment at 7), but I might be able to.

[Heisman]

Why do you go to a psychiatrist?

[mariners216]

Originally posted by Heisman
Why do you go to a psychiatrist?
Anxiety and social avoidance issues.

[mariners216]

Tuesday, March 2, 2004 Part 2

Well if you guys wanna know the truth, that "week off from lifting" bull**** was just that; bull****. Just an excuse to put off lifting, because the truth is I haven't lifted since last August. Anyway, I'm kind of depressed about how much strength I've lost since then. Add to that that during my workout today, I felt this sharp pain in my left shoulder during my second set of close grip bench presses.:( Anyway, these lifts are horrible, I know, but I'm gonna try to work my way back.:mad: It sure is nice to have that losing motor control feeling in my arms again after all this time!:)

Chest/Triceps (tricep workout cut short)

Flat BB Bench Press: 105x6, 105x4, 95x6

Incline BB Bench Press: 75x6, 75x5, 65x6

Decline BB Bench Press: 70x6, 70x5, 65x6

Close Grip Bench Press: 65x6, 65x2 (sharp twinge in left shoulder, stopped)

Skullcrushers: didn't do b/c of shoulder

[Heisman]

Muscle memory is a wonderful thing. You'll get your strength back quickly.

Did you warm up properly?

[mariners216]

Originally posted by Heisman
Muscle memory is a wonderful thing. You'll get your strength back quickly.

Did you warm up properly?

Yeah I warmed up exactly how I used to..flat, incline, decline presses felt great. Maybe I just needed to warm up more for the close grip/skullcrushers because it had been so long..

[Heisman]

Muscle memory is a wonderful thing. You'll get your strength back quickly.

Did you warm up properly?

[Younglifter14]

Hey mariners216,

Good luck with your split and best of luck to you.

Young

[Jimineye]

Originally posted by mariners216
Tuesday, March 2, 2004 Part 2

Well if you guys wanna know the truth, that "week off from lifting" bull**** was just that; bull****. Just an excuse to put off lifting, because the truth is I haven't lifted since last August. Anyway, I'm kind of depressed about how much strength I've lost since then. Add to that that during my workout today, I felt this sharp pain in my left shoulder during my second set of close grip bench presses.:( Anyway, these lifts are horrible, I know, but I'm gonna try to work my way back.:mad: It sure is nice to have that losing motor control feeling in my arms again after all this time!:)

Chest/Triceps (tricep workout cut short)

Flat BB Bench Press: 105x6, 105x4, 95x6

Incline BB Bench Press: 75x6, 75x5, 65x6

Decline BB Bench Press: 70x6, 70x5, 65x6

Close Grip Bench Press: 65x6, 65x2 (sharp twinge in left shoulder, stopped)

Skullcrushers: didn't do b/c of shoulder

Hey bro it's good of you to be honest. Takes a lot of courage to do so especially here. You'll get your strength back soon. Probably in about a month you will be back to where you were before.

What's your split like? Be sure to take it easy on your shoulders, it could be bad form on the bench that his hurting you shoulders. You might want to try switching to DB's and help build up the stabilizers.

[mariners216]

Originally posted by Jimineye
Hey bro it's good of you to be honest. Takes a lot of courage to do so especially here. You'll get your strength back soon. Probably in about a month you will be back to where you were before.

What's your split like? Be sure to take it easy on your shoulders, it could be bad form on the bench that his hurting you shoulders. You might want to try switching to DB's and help build up the stabilizers.
My split is as follows...at least for now.

Chest/Triceps

Flat BB Bench Press 3 x 6
Incline BB Bench Press 3 x 6
Decline BB Bench Press3 x 8
Close Grip Bench Press 2 x 6
Skullcrushers 2 x 8

Legs/Shoulders/Abs

Squats 3 x 8
Straight Legged Deadlift 3 x 6
Standing Calf Raises 3 x 12
Standing Military Press 3 x 6
Side Laterals 2 x 8
Weighted Crunches 2 x 15
Hanging Leg Raises 2 x 15

Back/Biceps

Deadlifts 3 x 6
Close Grip Chins 3x6 (might not reach that until I get some strength back)
Bent Over BB Rows 3 x 6
BB Shrugs 3 x 12
BB Bicep Curls 2 x 6
DB Hammer Curls 2 x 8

[mariners216]

Ooof...sore as hell.

Note to self: stay away from cardio and lifting on the same day if possible.

[AJbuilder]

whenever you don't have motivation , just think of him

[mariners216]

Originally posted by AJbuilder
whenever you don't have motivation , just think of him
Someday, I hope to be as ferocious as he is.

[AJbuilder]

yes me too!

[Jimineye]

Originally posted by mariners216
Ooof...sore as hell.

Note to self: stay away from cardio and lifting on the same day if possible.

Shut up and Train Bitch. :D :D




















You'll get over DOM's soon, next week most likely you won't get sore at all.

[mariners216]

Originally posted by Jimineye
Shut up and Train Bitch. :D :D




















You'll get over DOM's soon, next week most likely you won't get sore at all.

[mariners216]

I forgot about measurements until now..just took them.

My measurements as of 03/03/2004:

Arms: 14"

Forearms: 11.25"

Chest: 39.25"

Waist: 34.75'':mad:

Calves: 15"

Legs: 23"

And yes, sadly these are flexed.:(

[Heisman]

Sadly, they are better then mine. :(

Just lift hard and eat right and they will get better. You have your whole life to lift, so you have plenty of time to see results.

[mariners216]

Originally posted by Heisman
Sadly, they are better then mine. :(

Just lift hard and eat right and they will get better. You have your whole life to lift, so you have plenty of time to see results.
Well, I'm sure my measurements will go down a little due to the fat that's left over on them. Thanks for the good words guys it's helping me stay on track.:)

[ComfortEagle]

Originally posted by mariners216
...I haven't lifted since last August. Anyway, I'm kind of depressed about how much strength I've lost since then.

Mariners, I had to take a lot of time off last summer/fall. I lost so much strength and weight, I felt like ****. But let me tell you, I put it all back on within 9 weeks of being back, and my diet wasn't that great for the first 5 of those. It was great, I was gaining so much and increasing on every lift in leaps and bounds between workouts. Muscle memory is great, you'll get back into it in no time. :cool:

[mariners216]

Originally posted by ComfortEagle
Mariners, I had to take a lot of time off last summer/fall. I lost so much strength and weight, I felt like ****. But let me tell you, I put it all back on within 9 weeks of being back, and my diet wasn't that great for the first 5 of those. It was great, I was gaining so much and increasing on every lift in leaps and bounds between workouts. Muscle memory is great, you'll get back into it in no time. :cool:
Yeah I hope so, but I'm trying not to be too overly optimistic considering I'm cutting right now. I can't wait to bulk again, this time the right way!:)

[ComfortEagle]

Originally posted by mariners216
Yeah I hope so, but I'm trying not to be too overly optimistic considering I'm cutting right now. I can't wait to bulk again, this time the right way!:)

Yeah, that your cutting kinda sucks, but it doesn't sound like it will take you long to lose the extra fat.

btw, in case you couldn't tell from my last post, the word of the day is "great" :rolleyes:

[mariners216]

Originally posted by ComfortEagle
Yeah, that your cutting kinda sucks, but it doesn't sound like it will take you long to lose the extra fat.

btw, in case you couldn't tell from my last post, the word of the day is "great" :rolleyes:
Great!:D

[mariners216]

Wednesday, March 3rd, 2004

Just did a short cardio session today..

30 minutes, alternating between 3.1mph and 5.4mph..finished with 2.1 miles. Was pretty sore today, ate a little more (2500cals), I'll get that back down tomorrow.

Weight currently at 182.5lbs and bodyfat at 17.15%.

[BPP]

looks good bro, keep it up

one tip
if u have trouble with the chins, do cable rows with the v-bar

[mariners216]

Originally posted by bigpoppaproppy
looks good bro, keep it up

one tip
if u have trouble with the chins, do cable rows with the v-bar
Thanks. I'll either do cable rows or assisted chins to get the rest of the set finished.

[mariners216]

Thursday, March 4th, 2004

Back/Biceps

Deadlifts: 115x6, 135x6 -- went light on these today, haven't done them in 7 months, trying to get form back to feeling normal

(Assisted) Close Grip Chins: bodyweight x 8, bodyweight x 8 (couldn't even do one unassisted..might have something to do with gaining ~30 lbs since I last did them)

Bent Over BB Rows: 65x6, 85x6

Bent Over DB Rows: 45 (each)x6, 35 (each)x6, 35 (each)x6 -- I really prefer these to BB Rows

BB Shrugs: skipped these today, my forearms were shot:o

BB Bicep Curls: 45x6, 45x5

DB Hammer Curls: 20x4, 15x15 (was really exhausted by this time)

Workout was okay..I was only really comfortable with the Bent Over DB Rows and the BB Bicep Curls..oh well I guess it'll just take a while to get back into the swing of things.

Diet is going absolutely great today..I'll post about that later tonight.:)

[Jimineye]

Originally posted by mariners216
Thursday, March 4th, 2004

Back/Biceps

Deadlifts: 115x6, 135x6 -- went light on these today, haven't done them in 7 months, trying to get form back to feeling normal

(Assisted) Close Grip Chins: bodyweight x 8, bodyweight x 8 (couldn't even do one unassisted..might have something to do with gaining ~30 lbs since I last did them)

Bent Over BB Rows: 65x6, 85x6

Bent Over DB Rows: 45 (each)x6, 35 (each)x6, 35 (each)x6 -- I really prefer these to BB Rows

BB Shrugs: skipped these today, my forearms were shot:o

BB Bicep Curls: 45x6, 45x5

DB Hammer Curls: 20x4, 15x15 (was really exhausted by this time)

Workout was okay..I was only really comfortable with the Bent Over DB Rows and the BB Bicep Curls..oh well I guess it'll just take a while to get back into the swing of things.

Diet is going absolutely great today..I'll post about that later tonight.:)

Good work, you will be back at lifting big again in no time. Make sure you keep PERFECT FORM on deadlifts, otherwise you will end up with a ****ed up back/ass like me.

[mariners216]

Originally posted by Jimineye
Good work, you will be back at lifting big again in no time. Make sure you keep PERFECT FORM on deadlifts, otherwise you will end up with a ****ed up back/ass like me.
Yeah how's your ass feeling today?:D Oh and your back too.

[Heisman]

Form is definitely the most important thing. Jimineye is living proof of that.

[mariners216]

Thursday, March 4th, 2004 Part 2

Diet for today..best it's been so far.:)

2.5 cups frosted flakes(this isn't in chronological order, so some things are combined if I had them twice, like this)

2.5 cups milk

1 pb and j sandwich

2 Nytro Pro-40's (40g p/22g c/1g f)

2 large grilled chicken breasteses:D

Totals: 2056 calories --- 212g protein, 201g carbs, 41g fat

[Wheelies]

Originally posted by Jimineye
Good work, you will be back at lifting big again in no time. Make sure you keep PERFECT FORM on deadlifts, otherwise you will end up with a ****ed up back/ass like me.

LOL, your ass is messed up too from those? Is it like a shooting pain down your tail bone? Cuz thats what I got too from bad form on deadlifts, sucks so damn bad....

[Jimineye]

Originally posted by mariners216
Yeah how's your ass feeling today?:D Oh and your back too.

My ass is much better thank you. :D Back is hurting but not as bad.

On your diet, why not switch out the frosted flakes for some oatmeal. You will get fiber, and more protein.

[Jimineye]

Originally posted by Wheelies
LOL, your ass is messed up too from those? Is it like a shooting pain down your tail bone? Cuz thats what I got too from bad form on deadlifts, sucks so damn bad....

Yeah, and if you sit too long it goes numb. Heh, we should start our own club, IWDS (Idiots Who Deadlifted Stupid) :D

[mariners216]

Originally posted by Jimineye
My ass is much better thank you. :D Back is hurting but not as bad.

On your diet, why not switch out the frosted flakes for some oatmeal. You will get fiber, and more protein.
Yeah I would've had oatmeal but to my surprise I ran out of it. Got some more today though.:cool:

[Heisman]

Originally posted by Jimineye
Yeah, and if you sit too long it goes numb. Heh, we should start our own club, IWDS (Idiots Who Deadlifted Stupid) :D

You got the idiots part right. :D

Even after the pain goes away, you should probably take an extra couple of days before you try something hard.

[mariners216]

Friday, March 5th, 2004

Well I cheated a little today, didn't get as much protein as I would've liked to..only ~150g. Calories totaled around 2100, so at least that's on target.

Today was an off day as far as working out..tomorrow is either legs/shoulders or just a cardio day depending on how sore my hamstrings are (they were real sore today from deadlifts yesterday)

Weight is 182.25lbs today, and bf% at 16.54%.:cool:

[mariners216]

Saturday, March 6th, 2004

Well, diet wasn't great today, around 2100 calories but I got more fat and carbs than I had planned on, and a little less protein than I should've.

Lifting on the other hand went pretty good...

Legs/Shoulders/Abs

Squats: 115x6, 135x8, 135x8 (first time I've done these in a LONG time..just getting acclimated to the movement again)

Straight Legged Deadlift: 85x6, 85x6, 85x6

Standing Calf Raises: didn't do these, calves were really sore from cardio the other day

Standing Military Press: 45x6, 45x6, 55x6

Side Lateral Raises: 15x8, 15x8

Crunches: bw x 15, 10x15, 20x15

Hanging Leg Raises: bw x 15, bw x 15


I could've definitely gone heavier on squats and probably on sldl too. Anyway I was nice to work legs again, it's been a while.

[Heisman]

Nice workout. Just keep upping the weight slowly until you get back into it enough to really challenge yourself.

[scott_donald]

i like that workout... looks good...

[mariners216]

Originally posted by scott_donald
i like that workout... looks good...
yea I noticed my workout is similar to that 3 day split you posted..I like it so far.

[scott_donald]

Originally posted by mariners216
yea I noticed my workout is similar to that 3 day split you posted..I like it so far.

good and then the gains will come...

[mariners216]

Sunday, March 7th, 2004

Well today I was supposed to do cardio but I had to work all day on this business project so that didn't happen..

Diet went pretty well today though.


2 peanut butter sandwiches on toasted whole wheat

1 large grilled chicken breast

1 detour protein bar

1 peanut butter sandwich on toasted whole wheat

1 medium grilled chicken breast

..oh and about 3.5 cups of skim milk spread throughout the day

Totals: 2080 calories; 178g protein, 181g carbs, 66g fat

Pretty hectic day overall, but I'll get back to the cardio tomorrow even though I have to job shadow at a pharmacy for most of the day. Then lifting again on Tuesday.:D

[Heisman]

At least your pretty organized. I just found out that I have a half day of school tomorrow. You'd think I would have that marked down on a calendar.

[mariners216]

Monday, March 8th, 2004

Pretty good day overall even though half of it was spent hanging out at a pharmacy...

Diet was good, maybe a little less carbs and a little more protein but okay overall.

Totals: 2117 calories, 176g protein, 214g carbs, 62g fat.


I did ~26 min of cardio today, switching between 3.1mph and 5.4mph.. ended up finishing with 2 miles total. Tomorrow is chest and triceps day.:cool:

[mariners216]

Tuesday, March 9th, 2004

Well I binged a little today on some garlic bread..so the cals and carbs were a bit too high (2650cals, 280g carbs)..but I got the protein in still:cool:

Workout went pretty well today though.


Chest/Triceps

Flat BB Bench Press: 115x6, 115x3, 105x6 (went up 10lbs this week)

Incline BB Bench Press: 85x6, 85x4, 75x5 (up 10lbs again)

Decline BB Bench Press: 75x8, 75x6, 70x8 (up 5lbs)

Close Grip Bench Press: 55x6, 55x5 (took the weight down on this since the shoulder hurt last time)

Skullcrushers: 35x5 (got that shoulder pain I had last time on the cg bench...I might just forget the skullcrushers next week and add a couple more sets of cg bench since I get a good pump in the tris from it alone..)

[Heisman]

Nice job increasing by ten pounds.

So, last time you got pain while doing cgbp but this time you got pain while doing skullcrushers?

[mariners216]

Originally posted by Heisman
Nice job increasing by ten pounds.

So, last time you got pain while doing cgbp but this time you got pain while doing skullcrushers?
Yeah weird..it was the same pain in the same place too. I think I just had bad form cause I had too much weight on the cgbp last time, but I'm positive I didn't have too much weight for skullcrushers this time and I still got pain.:confused:

[Heisman]

Just see what happens next time.

[mariners216]

Originally posted by Heisman
Just see what happens next time.
sounds like a plan:cool:

[mariners216]

Wednesday, March 10th, 2004

Well diet was pretty good today. Totals were 2040 calories, 184g protein, 186g carbs, 57g fat.

Cardio went well too. Got another 2 miles in on the treadmill following the interval method I've been using in around 28 minutes. Back and biceps tomorrow.:cool:

[mariners216]

Thursday, March 11th, 2004

Well, bad day overall. I didn't lift today like I had planned on since I had to go out to dinner for my cousin's birthday (I'll just do back/biceps tomorrow), and then I ended up eating like crap too.

Diet Totals: 2820 calories; 153g protein, 303g carbs, 104g fat.

I've decided after this that instead of just trying to meet the general diet goals of 2100 calories, 40/40/20 ratio every day with no plan, I should write everything down in advance. So this is what I've come up with really quick before I go to bed as a plan for at least the rest of the week. Please critique and leave any suggestions you might have.:)

New Diet Plan

1 chicken breast

1 serving Quaker Oatmeal (made with 1 cup milk)

1 Detour protein bar

1 peanut butter and jelly sandwich on toast (PREWORKOUT)

2 scoops Optimum Nutrition whey (POSTWORKOUT)

1 peanut butter and jelly sandwich on toast

1 serving Quaker Oatmeal (made with 1 cup water)

1 chicken breast

Totals: 2098 calories; 201g protein, 170g carbs, 62g fat

[Heisman]

Everybody knows that I am not the best with diets, and everything I'm about to type is by no means the absolute truth, but I believe peanut butter and jelly sandwiches aren't that good for you. I think that the protein isn't that good in quality, there is too much fat in the peanut butter, white bread has simple carbs, and the jelly has lots of sugar. Having said that, I eat one everyday. :D

[mariners216]

Originally posted by Heisman
Everybody knows that I am not the best with diets, and everything I'm about to type is by no means the absolute truth, but I believe peanut butter and jelly sandwiches aren't that good for you. I think that the protein isn't that good in quality, there is too much fat in the peanut butter, white bread has simple carbs, and the jelly has lots of sugar. Having said that, I eat one everyday. :D
Yeah even though it's actually on whole wheat bread, I know it's not the best. But, I think at least for a while, it's the thing that's going to keep me sane on this diet. Tastes good but it's not that bad for you, and hey what's the use of planning out a diet if it's too strict to follow in the first place right?:D

[mariners216]

Friday, March 12th, 2004

Back/Biceps

Deadlifts 145x6, 145x6, 145x6 (up 10 from last week, I could still go higher here but I'm trying to get back into good form habit)

Assisted Chins bw x 8, bw x 8 (same as last week)

Bent Over DB Rows 45x6, 45x6, 45x6 (up 10 pounds on the 2nd and 3rd set from last week)

BB Bicep Curls 50x6, 50x6, 50x6 (up 5 and did an extra set)

DB Hammer Curls 20x4, 15x8 (same weights as last week, did 3 more reps in the second set though)


Grip was too shot to do shrugs again this week..I might have to just fit them into another day.

Diet

The day's not over yet, but I'm proud to say I've stuck to the program 2 posts above to a T. Only 2 meals to go!:D:D

[Heisman]

You improved on almost everything. Good job. Keep working on your form with the deadlifts. If you want to, you can do deadlifts throughout the week with much lighter weight to practice your form without taxing yourself.

[mariners216]

Originally posted by Heisman
You improved on almost everything. Good job. Keep working on your form with the deadlifts. If you want to, you can do deadlifts throughout the week with much lighter weight to practice your form without taxing yourself.
Thanks that means alot..

That's a good idea on the deadlifts throughout the week to make the good form a habit.

[mariners216]

Saturday, March 13th, 2004

Today was an off day for both lifting and cardio. Tommorow is either cardio, legs/shoulders/abs, or legs/shoulders/abs and cardio if I can do both.

Diet went great today, the planned out thing is really helping.

Totals: 2065 calories; 156g protein, 169g carbs, 78g fat.

Fat was a little higher today since I had the last chicken breast that I made in the morning and had to settle for 2 lean ground beef patties. Grilling more chicken tomorrow though, who cares if it's 45 degrees!:cool:

[mariners216]

Sunday, March 14th, 2004

Diet

1 Nytro-Pro 40 (40/22/1)

1 PB and J sandwich on whole wheat

1 Detour protein bar

1 Nytro-Pro 40 (preworkout)

2 scoops Optimum Nutrition whey (postworkout)

1 PB n J sandwich on whole wheat

1 large chicken breast

1 serving oatmeal

Totals: 2062 calories; 220g protein, 171g carbs, 51g fat.

Great day diet-wise.

Legs/Shoulders/Abs

Squats: 145x8, 145x8, 145x8, 145x8/9 (8 or 9 because the set was so intense at the end I'm really not sure if I did an extra rep or not!:D)

Straight Legged Deadlift: 95x6, 105x7, 115x7 (moved up alot on this; I was at 85 last week, form is good now.)

Standing Calf Raises: 100x12 (had to stop here. got a really bad foot cramp on the middle of the bottom of my foot)

Standing Military Press: 60x6, 60x6, 60x6 (went up 15 on these)

Side Lateral Raises: 17.5x8, 15x8 (about the same as last week; 2.5lbs higher on the first set)

Weighted Crunches: 15x15, 20x15, 20x15 (felt a good burn here)

I didn't do hanging leg raises because I can't stop freaking swinging on the bar when I do them. Anyone have some tips on these?

Aside from the foot cramp during the calf-raises, this was an awesome workout. Probably the best I've ever had.:)

[mariners216]

BTW weight is at 180.5 and bodyfat is at 15.8% according to the trusty calipers.:cool:

[Heisman]

Great workout. Maybe try positioning your foot differently next time to stop the cramping.

Next time you do hanging leg raises, do them as slowly as possible and see if that helps.

[mariners216]

Originally posted by Heisman
Great workout. Maybe try positioning your foot differently next time to stop the cramping.

Next time you do hanging leg raises, do them as slowly as possible and see if that helps.
Thanks. I'll try that with the leg raises.:)

[Jimineye]

Good job, especially on the extra weight on the deads. You've lost 3% bf now right? Keep goign strong my liberal friend. :D

[mariners216]

Eh, I'm doin alright. This new diet schedule is working out well.

Monday, March 15th, 2004

All I did workout wise was took my dog for a ~40 minute fast walk. I was gonna do some running on the treadmill but my legs were beat from yesterday.

Diet

Did pretty well on the plan today. I think I can stick to this pretty easily.:cool:

Totals: 2001 calories; 172g protein, 189g carbs, 56g fat.

I'm gonna try to do some cardio in the morning tomorrow and then do Chest/Triceps in the evening, we'll see how it works out.

[mariners216]

Tuesday, March 16th, 2004

Chest/Triceps

Flat BB Bench Press: 120x5, 115x6, 115x5

Incline BB Bench Press: 95x4, 90x5, 85x5

Decline BB Bench Press: 85x8, 85x8, 85x6

Close Grip Bench Press: 60x8, 60x7, 60x5

Went up on everything this workout, but it wasn't great like the last one. I'm really getting the hang of the decline bp though.:cool: Diet will be posted later.

[Heisman]

Good workout. If you move up on everything, then you are doing something right.

[mariners216]

Wednesday, March 17th, 2004

I did about 25 minutes on the treadmill today, alternating between 3.1mph and 5.5mph. Ended up with a total of 2.12mi.

Diet Totals: 2058 calories; 178g protein, 169g carbs, 67g fat.


Good day overall.:cool:

[BPP]

Originally posted by mariners216
Tuesday, March 16th, 2004

Chest/Triceps

Flat BB Bench Press: 120x5, 115x6, 115x5

Incline BB Bench Press: 95x4, 90x5, 85x5

Decline BB Bench Press: 85x8, 85x8, 85x6

Close Grip Bench Press: 60x8, 60x7, 60x5

Went up on everything this workout, but it wasn't great like the last one. I'm really getting the hang of the decline bp though.:cool: Diet will be posted later.

nice workout bro, everything looks solid

[scott_donald]

looking gog the last few days...

[mariners216]

Originally posted by bigpoppaproppy
nice workout bro, everything looks solid

Originally posted by scott_donald
looking gog the last few days...
Thanks for the support guys.

[Bigpecs]

I would do dips over declines. Looks good though.

[mariners216]

Thursday, March 18th, 2004

Back/Biceps

Deadlifts: 155x6



That was it. I've started getting these pounding headaches sometimes during my really intense lifts, but up until now it wasn't that bad and would fade away within 10 minutes. Today on the 4th/5th rep my head started really pounding in the back of my head, mostly on the right side. Anyway, I had to stop, and it's been ~25 min and it still hurts, but it's fading. Anyone had this before? I'm getting discouraged even though this is the first time it's been really bad it's kept me from working out.

[mariners216]

Thursday, March 18th, 2004 Part 2

Diet
Was a little messed up today as the 3 hour pounding headache threw me off a little, and I had too many carbs and calories.

Totals: 2221 calories; 169g protein, 231g carbs, 63g fat.

I'll be back on the wagon tomorrow though.





BTW do you guys think I should try the Back/Biceps workout again tomorrow since I only got through one set today? Or should I stick to the schedule and just do cardio.

[mariners216]

Friday, March 19th, 2004

Cardio

I did a really intense cardio session today, alternating between 3.1mph and 5.7mph, though I did the higher number alot longer today than I have been.

Ended up with 3.15mi and 300 cals burned (according to the treadmill, anyone know how accurate these counters are?) in 32 minutes.

[Heisman]

Call a doctor about the head thing. I don't know what it is, but it is better to not take any chances.

[mariners216]

Originally posted by Heisman
Call a doctor about the head thing. I don't know what it is, but it is better to not take any chances.
I searched the forums and came up with "exertion headaches." I'm gonna take a little time off lifting and see how it is in maybe a week.

[mariners216]

Friday, March 19th, 2004 Part 2

Diet

Really good today, followed my plan to a T.

Totals: 2073 calories; 205g protein, 160g carbs, 63g fat.

[mariners216]

Monday, March 22nd, 2004

Cardio: Did 28 min. on the treadmill today, alternating between 3.1mph and 5.8mph. Totaled at 2.41mi and 225cals.

Diet was ****ty the last two days but I'm back on track today.:cool:

[mariners216]

Tuesday, March 23rd, 2004

Off day for cardio and lifting today..

Diet

Was okay today, didn't really stick to the plan but totlas were ok anyway.

Totals: 2122 calories; 176g protein, 195g carbs, 65g fat.