Andrews Get lean or Die Trying Log

[andrewmul]

Ok So its time to get lean and Im serious this time.

Info:
name: Andrew
Age: 20
Height: 6"2'
Weight: 216
Bodyfat: Around 20-25%

My goal is to get <10% over the next 12 weeks or as close as physically possible.

Ive been on the cut diet for the last 12 days although the first 7 day im not counting cause I was adjusting through the week and hadnt planned for enough for the week.



Im starting on the 2500 calorie diet and then progress from then. This is the following diet im following. I changed to 6 meals from the 7meal plan provided and jsut split the 4th meal between the 2nd and 3rd. Any tips or hints on improving or if im doing anything wrong would be good.

Diet:
Meal 1
2 Scoop Protein
2 Eggs
1.33 cup steamed spinach (250g)
6.5 oz PEELED ruby red grapefruit (184g)
? splenda packets can be used to sweeten if desired
42g protein, 25g carbohydrates, 15g fat
Meal 2
Can of Tuna 5g Glutamine
1 scoop of protein
2.5 tbsp peanut butter (45g) or 27 almonds (25g)
1.5 cup steamed Broccoli (231g)
62g protein, 15g carbohydrates, 22g fat

Meal 3
6 oz grilled chicken breast (170g) and 1 scoop of protein
2cup steamed Broccoli 300g or green beans or 12 oz steamed asparagus
2.5 tbsp peanut butter (45g) or 27 almonds (25g)
62g protein, 20g carbohydrates, 22g fat

Meal 4
2 Scoop Protein +5g Glutamine
1 cup steamed Broccoli (156g)
2 tbsp peanut butter (30g) or 18 almonds
42g protein, 10g carbohydrates, 15g fat

Meal 5
6 oz grilled chicken(170g)
1 cup steamed Broccoli (156g)
(184g) ruby red grapefruit
? splenda packets can be used to sweeten if desired
42g protein, 25g carbohydrates, 15g fat

Meal 6
5 oz grilled chicken breast (141g)or can of tuna or 2 scoop protein
? cup steamed Broccoli 78g
12 almonds or 20g peanut butter
35g protein, 5g carbohydrates, 10g fat

Protein ? 287g = 1148 Calories, Carbohydrates (not including
Carbohydrate night) ? 100g = 400 Calories, Fat ? 100g = 900 Calories
Total Calories ? 2448 Calories NON-carbohydrate night
Total Calories ? 3068 Calories ? Carbohydrate nights
Every 21st meal is the Carb meal. It is the last meal and it replaces
Meal 7.

Carb Meal
1. 1.5 cups steamed green beans or 12 oz asparagus = 15g
carbohydrates
2. ? cup oatmeal (measured dry then add water and microwave)
= 45g carbohydrates
3. tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates
4. ? tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
5. 18 almonds = 15g fat
6. 8 oz sweet potato = 60g carbohydrates
7. 2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening
150g Carbohydrates = 600 Kcals, 30g Fat = 270 Kcals

So any help or experience you want to post would be appreciated.

[andrewmul]

This is the program im doing, its a version of german volume training. So far I am really enjoying it. I was going to do another cycle of tri-phase but I jut decided to go with another program and do tri-phase when im bulking again.

Week 1
Tempo 201 for first exercise of superset and tempo 602 seconds for second set. Rest 120 seconds between sets.
Day 1: Chest and back

A1 Bench Press
A2 Flat Db flies
B1 Incline Press
B2 Incline Db flies
C1 Lat Pulldown
C2 1 arm rowing
D1 Bent over row

D2 Seated Row
Day 2: Legs and abs

A1 Front Squat
A2 Lunges
B1 1-leg back extension
B2 Leg Curl
C1 Sumo Deadlift
C2 Romanian Deadlift
D1
D2



Day 4: Biceps and triceps

A1 Barbell Curl
A2 Db Curl
B1 Preacher Curl
B2 Hammer Curl
C1 Weighted Dips
C2 Decline tricep extension
D1 Skull Crusher
D2 Cable Pressdown

Day 6: Anterior/medial deltoid and rear deltoid

A1 Military Press
A2 Incline lateral raise
B1 altern Db shoulder press
B2 Cable front raise
C1 Seated row to neck
C2 incline rear delt raise


Im doign cardio 5 times a week 4 sessions of 30 minutes at 7.0km/h and 1 session of hiit to change it up abit. Im also playing one rugby match a week on average

Ok here are the dreaded measurements, I measure at a bad time (not long after eating and after the gym) Still it give me alot of motivation cause i dont want to have these measurements even when im bloated

Waist 39.2
Upper Abs 35.5
Chest 40
Neck 15.5
Ankle 10.5
Calf 17.4
Upper Thigh 27
Upper Arm L 15
Upper Arm Flexed L 15.5
Upper Arm R 14
Upper Arm flexed R 14.5

Also It was just after an arms workout so i think thats what accounts for the arm difference, the last time i measured they were the same.

Ill post my workouts up later


Thanks, Andrew

[Realz4ya]

Hey!! I wish you good luck! I am cutting at this very time myself!

[Realz4ya]

someone hates me I think , I dont know why my rep is so low otherwise...?1?!
I always vote to agree or just move on !

[andrewmul]

My first day off, I have done 5 sessions of cardio this week and my four weight sessions. Its been going good so far although im feeling as if my calories are to high but ill have a look at that at the next weigh in on monday.

I had my carb refeed last night and with that in mind I might go and do another session of cardio today.

[MoEcho]

Great log!

[andrewmul]

Just up and showered and eating breakfast its 9.49am. Its sunday so I allowed myself an extra hour in bed, good compared when a few weeks ago i wouldnt get up until 11 or 12am. Gym doesnt open until 12, so im going to get in 2 hours of studying before I go.

This week is going to be a test to my training. I have 3 exams and being typical me I am not prepared enough for them. So its going to be tough fitting in the gym this week.

Well im off to study ill post my workout later

[andrewmul]

Originally Posted by MoEcho

Great log!

Thanks, im really motivated this time to do well and im going to get there thanks to the book from team scivation and alot of hard work.

Faced my hardest task last night, turning down dominos pizza when it was right infront of me, but it felt good not to have any

[andrewmul]

Workout

A1 Bench Press: 154 2x5 132 3x5
A2 Flat Db flies 5x5 22's
B1 Incline Press 5x5 110
B2 Incline Db flies 5x5 22's
C1 Lat Pulldown 5x18.5 (18.5 is an air pressure reference not sure of corresponding weight)
C2 1 arm rowing 5x5 44's
D1 Bent over row 5x5 100
D2 Seated row 5x5 95

Remeber my second exercise for each letter is a slower tempo and is supersetted with the first exercise

Weight: 211

Well I was motivated when i got into the gym to see that I have dropped 5lbs. But with that 5lbs lost, i also lot aroun 20% of my strength but Im just going to push throw it and hope for the strength returns as my body gets used to my new diet.