Sully's first IIFYM cut log! (Vids and Pics)
I've been meaning to make a log in the nutrition section for quite some time now!
[B]GOALS[/B]
-Educate myself better on how to count calories and macros and diet properly
-Get in better general shape (stronger, faster, better endurance, etc.)
-Visible abs for the first time in my life... cliche, I know, but I'm pumped and ready to finally do it!
-I want to get around 170 again (possibly less if I don't feel lean enough), before I start my first every calorie counted bulk with reverse dieting and slowly upping the calories again
[B]BACKGROUND INFO[/B]
-Been lifting on and off for 5 years
-Never once properly dieted. Counted macros and calories for about a month last year, saw minor results but got lazy.
-Lean in high school, got lazy and slowly got fat in college
-Injured myself dirt biking in December and didn't start lifting again until February, but can't do heavy bench or military.
-Benched 215x5(before injury), Squated 275x10 and Dealifted 345x1
[B]CURRENT INFO[/B]
-5'11 ~205 Lbs (93 Kg)
-College Sophomore
-Recently became very physically active on a regular basis again in February
-Shoulders are messed up from dirt biking injury, currently rehabilitating
-Besides lifting, I now play American Football, Soccer (football) and run ~3x a week (3.5 mile trail)
[B]DIET[/B]
-Calculated TDEE to be ~3260 calories, so I plan on starting to cut around 2500-2600 (~600 cal deficit per day)
-After approximately every 10 lbs lost I will drop daily calories another 150-200, unless my weight stalls before that.
-IIFYM approach - mostly chicken, rice and veggies for preference and simplicity but won't be afraid to eat anything and will be cooking some different ethnic foods often
-Will be switching between fitday for random days and [url]www.swole.me[/url] for planned meal days
[B]GYM - FOUR DAY SPLIT[/B]
1) Chest and Triceps - light on chest due to shoulder injury - probably bench high reps with one plate on each side until comfortable lifting heavier again
- Bench Press (flat and incline)
- Dips
- Skull Crushers
- Cable Flies
2) Back, Biceps and Forearms
- BB Rows
- Pull ups and pull downs
- Seated Cable Rows
- Curls
3) Legs
- BB Squats
- Leg Presses
- Straight Legged Deadlifts
- Leg Extensions/Curls
- Lunges
4) Shoulders, Arms and Traps - super lightweight on all shoulder exercises :(
- Military Press (really lightweight)
- Laterals
- Face Pulls
- Curls
- Triceps Extensions
- Skull Crushers
-I will also be doing P90X stretching and ab ripper 2x a week
I'm going to upload some pics later today, and I plan on blogging a couple videos a week talking about my workouts and progress. Also, get ready for some good ol'fashioned food p0rn! I like to cook a few unique meals throughout the week!
Any advice from you experienced dieters will be greatly appreciated.
Cheers,
Sully