Adam's Journal, 14% to 8%, in 3 months

Adam444 · 08-21-2005, 11:19 AM

I never thought I would be cutting for 3 more months... but that is still a VERY SHORT time. I decided to make a journal, to keep me focused and motivated. I could've just kept this offline but I would like suggestions/ideas from others so I can improve my plan and reach my goal in time.

I will keep this log short, not naming every single exercise/rep/sets that I do, that is way too much info. I do what most of you guys do in the gym, and I give it my all, that's all I can ask from my body. Also, I will focus more on nutrition and give more details about meals...

Stats: 170-2? - I might have gained a pound or two from the past 6-7 days of eating WELL ABOVE maintance. I might've needed the break, might not have. Who cares, that's history.
BF: 14-14.5%
LBM: Around 146.

Goals: Very simple and achievable.

170 - 14% BF - End of August
166 - 12% BF - End of September
162 - 10 % BF - End of October
160 - 8% BF - End of November

Not trying to lose it too fast, I already lost a lot of muscle from last summer, trying to keep whatever muscle I got left...

I'll be eating 2,200 calories (-600 maintance). High protein, medium carbs/fat. 5-6 times a day. No cheats (I had enough cheats), except for refeed every 2 weeks. (+200 carbs)

Protein: From real foods. Whey 1-2 scoops (pre/post) a day.
Carbs: Oatmeal. Fruits. Veggies. We just got a new rice cooker, will add brown rice.
Fat: Fish Oil/Almonds/PB

I will lift 3-4 times a week, do cardio HIIT & 45mins medium intensity 3-4 times a week.

Pictures will be posted every Friday morning. Relaxed, front/side shots. Back, if I can get some good shots.

Today is leg day, and I have so much energy from the tarts/sugary deserts I've been eating for the past few days.

5-6 Sets of Leg Press
5-6 Sets of Leg Extensions
5-6 Sets of Leg Curls
5-6 Sets of various calf exercises.

My legs day have always been my best lifting days. I rarely change it up because I get super sore. I probably will walk like a Robocop until Tuesday. I will be sore until Thursday. Then, I do cardio from Thurs-Sun. That is the plan... I know for a fact that I'm going to have a killer workout... I'll update this later on during the day to tell you guys how it went

ellipticer · 08-21-2005, 12:18 PM

Subscribed.

What was your original weight/bf? Have you been cutting for long and do you find the fat resistant at this point?

Adam444 · 08-21-2005, 03:36 PM

Before stats: 255-60 / BF = 33-37% - June 1st, 2004

I need to lose about 7-10 pounds of fat... then I'll be lean enough to do a clean bulk. I have become unmotivated to eat right for the past 2 weeks... but I'm back into it. Hopefully, this will keep me motivated.

Ok, killer leg workout, as usual. I started doing squats today... they really do kick your ass.

Leg Press: 6 Sets, then burned out. / Weight: Moderate-Heavy
Leg Extensions: 4 Sets / Weight: Moderate
Calf Raises: 5 Sets / Weight: Heavy
Leg curls: 4 Sets / Weight: Moderate-Heavy
Squat: 3 Sets / Weight: Light, learning the correct form.

A very nice workout, whole shirt was dripping wet. I was kind of disappointed with leg extensions, I usually go very heavy but I didn't do that today. I'm very happy with Hamstrings/Calves/Glutes though... I'll update the soreness tomorrow.

Post Workout: 70 Carbs/55 Protein.

P.S. I just bought "Burn the Fat, Feed the Muscle" by Tom Venuto today, it's a great book, I actually understood 100% of it. It shed light on some of my questions, and I'm hooked on this book....

coolguy676767 · 08-21-2005, 11:08 PM

Hey keep motivated man, I am about to start a journal tomorrow, so its good to know some other people are experiencing the same things. I will try to keep reading your journal, so keep it going.

Gibblets · 08-22-2005, 12:18 AM

Very well planned, and a very achievable goal. I went from 20% to my current 13% in less than 3 months.

Adam444 · 08-22-2005, 06:55 AM

Woke up... 8:45am - E/C

Meals planned for the day:

9:15 am - Cup of Oats + Scoop of Whey - 400 cals (Preworkout) + Sesathin + Multivitamin

10:15 am - Workout - Biceps/Triceps/Forearms

11:20 am - Protein Shake. Water + 1 scoop of Whey + 2 scoops of XTend. (PWO) - 150 cals

11:40 am - E/C

12:10 pm - Brown Rice (150 grams) + Chicken (88g) + Veggies + Sesathin (PWO) - 400 cals

3 pm - Brown Rice (120 grams) + Chicken (102g) + Veggies
After this, I craved for something sweet... cup of Go Lean. 140 cals, 13 protein, 30 carbs (10 fiber) + Sesathin - 550 cals.

4:30 pm - E/C

5:15 pm - Egg Whites + Almonds - 400 cals

8 pm = 1.5 cups of Cottage Cheese + Fish Oil - 300 cals

-----------------------------------

Today, woke up... refreshed and sore

Calves - VERY sore... they feel like I'm stretching them everytime I step...
Glutes - sore... nothing special
Quads - they are actually sore, although I didn't go very heavy with them.
Hamstrings - sore, but not sore as I thought they would be... hmmmm

Water bloating is going away...

I will update this later on during the day...

Adam444 · 08-22-2005, 03:02 PM

I updated my meals for today (see above)

Overall, a nice day... but I wish I could've got in some cardio today... I felt like training arms were not enough... oh well.

Tomorrow, I'm going to my community college to take some tests/find out scores, and choose my classes... I will learn my schedule and find ways to eat every 2.5-3 hours. Tupperware

I was pretty full the whole day, except for the craving I got after meal #3...

Hopefully I can at least do some low-intensity cardio tomorrow...

I got a VERY nice workout scheduled for Wednesday/Thursday... my legs will probably not be sore either, so that means cardio

Jules Verne · 08-22-2005, 05:05 PM

Quote:

Originally Posted by Gibblets

Very well planned, and a very achievable goal. I went from 20% to my current 13% in less than 3 months.

Try getting to 8%, then let us know! Seriously, 10-12% will be no problem, if you get down to 8% in that timeframe, you will have leared something about yourself. You will loose some LBM (even if it's just water), so you may have to get below 160.

If you stick with it, I bet you can get close, the last 1-2lb are really fun though!

Adam444 · 08-22-2005, 05:39 PM

If all goes PERFECT, I would be around 159...

I expect 157-158. Plus, a clean bulk after this is around the corner... and I'm giving myself 3 months to do this...

I'll get my BF checked every month or so, by a personal trainer... I gotta find someone good.

Weight will be updated more frequently...

Mirror/Pictures will be my #1 indicator of fat loss...

Adam444 · 08-23-2005, 05:02 AM

Woke up a little early today, couldn't sleep. As usual, I'm starving, and waiting for the E/C to kick in, so I can have my breakfast

My legs are killing me, specially calves/glutes. They are hurting way more than yesterday...

Arms are sore, it feels good. My biceps are my stubborn part of the body, I have to work REALLY hard to make them sore. My left bicep is a little more sore than right one. I'm happy with my workout from yesterday

Water bloat is almost all gone...

6:35 am - E/C

7:30 am - 1 cup of oats + Egg Whites + Sesathin + Multivitamin - 400 cals.

10:30 am - Shake (1 scoop of Whey+Water) + 1/2 a banana (105 grams) + 30 grams of Fiber one + 5 Fish Oil - 300 cals.
(I'll be in community college, taking tests, picking out classes, taking care of business, I wish I could bring a good meal with me. Tuna would stink I think, too hot)

12:30 pm - Chicken breast + 1 WW bread + Nuts/Raisins - 450 cals

3 pm E/C

3:30 pm - 1 serving of Uncle Sam (link below) with Milk + Can of Tuna + Multivitamin - 400 cals.

6 pm - E/C

6:30 pm - 90 grams of Brown Rice + Can of Tuna + Sesathin - 250 cals.

8:30 pm - 1 cup of Cottage cheese + Almonds - 350 cals.

***Rest will be updated***

I don't think I'm going to the gym today... I will be running around today, taking care of college business... getting food... possibly a job interview...

Tomorrow or Thursday, I plan on hitting Chest/Shoulders/Traps.

I can't do cardio today, even walking is painful. Hopefully by arms heal my tomorrow so I can lift

and my legs, so I can do some cardio

**Uncle Sam: http://www.usmillsinc.com/usmills/pr...IHYABsWzldYQRg

You add some splenda and cinnamon (a must), and a great source of carbs.

It's low GI (if you care

), 10 Fiber, Flax Seeds, and the protein will keep you full for a LONG time.

turbos10 · 08-23-2005, 07:23 AM

Hey Adam, looks like you are doing good. Sounds like the workouts are getting you down a little bit the next few days. After a couple of weeks you will start to adjust. If you add some creatine pre and post workout it will help speed recovery a little bit.

Chris

jose3030 · 08-23-2005, 11:32 AM

Your meal set up / percentages seem to be on point and very similar to mine.

I'll be watching this thread closely.

Adam444 · 08-23-2005, 12:46 PM

Quote:

Originally Posted by turbos10

Hey Adam, looks like you are doing good. Sounds like the workouts are getting you down a little bit the next few days. After a couple of weeks you will start to adjust. If you add some creatine pre and post workout it will help speed recovery a little bit.

Chris

My legs always get really sore. Even when I was on creatine, it was sore for 4 days.

My biceps being sore is a rare, but a good thing

I take 2 scoops of XTend (amino acids) after working out...

Picked my classes today, I am happy to say that it will not mess around with my meals, NOR do I have to bring any food to college, so that is always a good thing. I will eat before I go, and eat as soon as I get home... perfect schedule!

Adam444 · 08-23-2005, 03:24 PM

I feel guilty by pumping my own thread... but this is the last time I'll update it today...

ALL MEALS ARE UPDATED AND FINAL!!!

I got some Uncle Sam Cereal today, added some splenda+cinnamon... my god

Also got some low sodium albacore... very nice.

I just got a new job at a local restaurant, I'm pretty excited to meet new people, and be on my feet all day long

- More cals burned

Plus, the endless veggies/fruits

P.S. I forgot to add one thing... today I felt like I didn't do a good job, meals changed all the time, I had a shake, and I craved some nuts/raisins, but looking back, I did pretty good.

Different sources of Carbs... Brown Rice/Fruit/Fiber One/Uncle Sam/Oatmeal/WW Bread
Protein: Tuna/Egg Whites/Chicken Breast/Cottage Cheese/Whey/Milk
Fat: Fish/Flax/Nuts

I feel good

Heyya · 08-23-2005, 06:16 PM

good luck keep up the good work

Adam444 · 08-23-2005, 09:22 PM

This update is for tomorrow... but I will have no time for it, so I updated it tonight. All the meals are already made

www.jewelconstruction.com/Diet.jpg - I love tupperware (some foods aren't pictured)
www.jewelconstruction.com/Diet2.jpg - I love my tuna!

Schedule:

6 am - Wake up, E/C

6:45 am - Breakfast, 1 Cup of Uncle Sam + Milk + Egg Whites (100 cals of it) + 5 Fish Oil + Sesathin + Multivitamin - 400 cals

8 am - 10 am = Class

10:30 am - 1 Cup of Oatmeal + Egg Whites (100 cals) + Sesathin= 400 cals

11:30 am - 8:30 pm = Work

1 pm - E/C

1:30 pm - 90 grams of Brown Rice + Tuna in Water + Veggies + 5 Fish Oil = 350 cals.

4 pm E/C

4:30 pm - 90 grams of Brown Rice + Tuna in Water + Veggies + 5 Fish Oil + Multivitamin= 400 cals.

7pm - 90 grams of Brown Rice + Roast Beef (24 protein) + Veggies = 300 cals

8:30, get off work, do some cardio for 45 mins.

9:15-9:30 pm - 3 servings of Cottage Cheese with Flax Seeds = 300 cals.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Lots of good carb/protein/fat sources... no Whey... I realized that I am taking more carbs than protein (I usually take more protein) but I am not soft, or bloated at all... I don't know why, but the carbs keep me full and satisfied. Love meh uncle Sams

I will lift on Thursday, Chest/Shoulders/Traps.

I might update tomorrow night, if I feel like adding more info.

Adam444 · 08-24-2005, 04:12 AM

Woke up at 6am today... actually, woke up 3 times to take a piss in 6 hours. Very ****ty sleeping cycle, I guess I'm excited to start classes today

Legs are still very sore, but I will try to do stairmaster tonight, if I can't, elliptical with high resistance.

Arms are sore, but not painful

Taking E/C in the morning is like one of the hardest things to resist now. When I wake up, I'm starving and just the thought of breakfast just breaks me down. Then, I start telling myself, "It's better to do this, and that, and blah blah..."

Anyways, quick update on how I feel... I'll see you guys later

Adam444 · 08-25-2005, 05:54 AM

!!!Pictures are coming up tomorrow morning!!!

Yesterday was a tough day, but I got some cardio in (25 mins of stairmaster), it's not good, but it is better than nothing. I was on my feet all day long yesterday so even if I didn't exercise, it wasn't a big deal.

Today, I'm doing chest/traps/shoulders, and I might do 15-20 mins of cardio, just to burn off few hundred more cals... I'm looking very forward to this workout. I think I have to sneak in a shake, (1 scoop of whey + Banana + Oats *Preworkout*) because I'll be going to the gym after my classes end. The school is like 30 mins away so, I'm not coming back home to eat...

Legs are sore, triceps are also a little sore.

I've noticed that ever since I lowered my fat intake a little bit (2-3 days ago) my hands have been getting cold. I have poor circulation...

7:30 am - 1 serving of Uncle Sam Cereal + Milk + 70gs of Beef + Sesathin + Multivitamin - 375 cals.

10:20 am - 100 grams of Chicken Breast + 100 grams of Green Beans + 5 Fish Oil - 250 cals.

1 pm (Preworkout) - Can of Tuna + 2 Slices of WW Bread + Banana (200 grams) + E/C - 420 cals.

2:30 - 3:15 pm *Workout* Chest/Traps, I didn't have time for Shoulders (will do tomorrow) because of all my retard counselors, I had to take a test, which made me an hour late for my workout, energy sucked, I was rushing the whole god damn day...

3:30 pm - (Postworkout) I had a Naked Juice (Protein Zone) shake. It has 5 fruits + Whey. It has something like 55 carbs/35 protein. - 420 cals.

(Not the best PWO, but I was really late for an interview, so I didn't have time to go home...)

6:20 pm - 60 grams of Oats + Whey + 2 WW Bread, 1/3 serving of Power Butter - 600 cals.

(This meal sucked. I was so hungry, I just put anything in my mouth. I got the new Rocky Road whey my ON, so I wanted to try it out. The things I regret eating, 4 slices of WW bread + Whey... and Power Butter is no better than PB, and it wasn't needed.)

7 pm - Sesathin + Multivitamin

(Hehe, forgot to take them with my meals...)

8:20 pm - 1 cup of CC + 70 grams of Mixed Berries (frozen) - 200 cals.

Diet for today... sucked.
Workout was rushed... but it was still an OK workout. Shoulders will definetly be better... I can't wait until tomorrow.

subby · 08-25-2005, 07:09 AM

You are approaching this very intelligently, congrats. Can't wait to see the pics!

my lbm is 200lb's (20% at 250lb's), and unless I go below 2000 kcal a day, I don't lose weight...I hate being an endo

Adam444 · 08-25-2005, 08:17 AM

I found a way to substitude the Whey for Tuna

I don't really have time for all the details BUT: Preworkout is:

2 slice of WW Bread
Can of Tuna
1 Medium Banana

Also got some frozen berries/pineapple, wait for delicious pictures tonight.

(berries/pinapple + cc... yummmm)

klifter · 08-25-2005, 11:25 AM

your diet and workout routine look sound. You have been doing very well! Keep up the good work, your motivation is helping me keep motivated as well!! kg

Adam444 · 08-25-2005, 04:48 PM

Diet is fully updated... not a very good day, but I still ate somehow clean, stayed within calories.

I am also thinking about doing refeed day on Saturday (only extra 100 grams of carbs) and when I get close to 10% BF or so, I will up it to 200, 300, etc etc. I think 100 grams is sufficient enough for now.

Pictures will be updated tomorrow morning as promised. Some of the veins appear more on my forearms, and I will update my weight later on tomorrow, no scale at home.

Damn I can't edit my first post...

BEFORE PICTURES:

http://jewelconstruction.com/1Year2.JPG - 255/260? 33%
http://jewelconstruction.com/1Year69.JPG - The last picture (#2), I was 220, eating healthy at my B-day...

Adam444 · 08-26-2005, 04:39 AM

Pictures are uploaded

www.jewelconstruction.com/Diet3.jpg Side
www.jewelconstruction.com/Diet4.jpg Front
www.jewelconstruction.com/Diet5.jpg Bicep

Calves are just a little bit sore.
Chest is sore... very nice feeling

Traps are sore.

Today I'll be doing my favorite bodypart... shoulders.

6:20 am - E/C

7 am - 1.5 Cup of Sam's Cereal + Milk + Egg Whites + Sesathin + Multivitamin = 400 cals.

9:30 - E/C

10 am - (Preworkout) 60gs of Oats + Chicken Breast (108gs) + Sesathin = 400 cals.

10:30 am - 11:30 am ***Workout***

11:45 am - (Postworkout) 1 Scoop of Whey with water = 120 cals.

12:15pm - (Postworkout) 1 cup of Oats + Chicken Breast + Sesathin + Multivitamin = 350-400 cals... (depending on Chicken Breast size)

~~~~~~~~

I got the new job, although being late to the interview, I'm getting trained today.

I will update this later on today...

subby · 08-26-2005, 05:48 AM

Quote:

Originally Posted by Adam444

Pictures are uploaded

www.jewelconstruction.com/Diet3.jpg Side
www.jewelconstruction.com/Diet4.jpg Front
www.jewelconstruction.com/Diet5.jpg Bicep

Great progress!!

Quote:

Originally Posted by Adam444

Today I'll be doing my favorite bodypart... shoulders.

hate doing shoulders

jose3030 · 08-26-2005, 09:06 AM

Congrats dude. Awesome results from before to after.

Adam444 · 08-26-2005, 10:53 AM

I decided to re-feed today... after my workout (45 mins later):

Organic Raisin Bran (NO HFCS), Muesli, Uncle Sam cereal + Milk

Also, Power Butter sandwich...

Topped it with my desert: 1 cup of CC + Frozen Berries.

Satisfied and full. Full of good food in my stomach...

Pros:

Right after lifting, hopefully most of it will go into making new muuusssaaallllll
Metabolism was high
I got my EFAs in
Fiber
Protein
Fruits
Complex Carbs
Kept it clean
Leptin release
Will be more strict next week.

Cons: Ate it all in an hour-period.
I ate 1,000 over maintance.
Probably gained a little fat.

Adam444 · 08-26-2005, 11:59 AM

Man, I just ate some Go Lean Crunch and some almonds also... is this turning into a binge?

No... I am full...

I will eat some CC at 7pm and go to sleep... Today will be 1,000 cals above maintance. Good thing is that it was 100% clean so I don't feel guilty one little bit

I probably needed the break, and this will make me stricter for the upcoming days.

Anyways, I will not update the diet for the day, there is no point. I didn't measure everything I ate, and I know that I ate over maintance

Tomorrow is stairmaster for 45 mins... I can't wait. Sunday will be Back/Abs...

It's good to know that I still got the metabolism of an elephant. 2,500 cals in an hour... damn ectos always whining

Now, I will enjoy the rest of my day with a full stomach

40-Yard Dash_2 · 08-26-2005, 04:33 PM

Keep up the good work. Believe me bro, I know what its like, and how difficult it is.

Adam444 · 08-27-2005, 08:00 AM

Woke up at 9 today, refreshed, sore... hungry, but not starving as usual.

My chest is very sore. Traps are really sore also. I am 90% sure my shoulders are hurting too, but I can't really seperate the pain from my chest/traps/shoulders... :/

I'll be doing cardio for 45 mins today... then I'll be doing arms/back or I might even do arms/back/legs on Sunday... who knows

9:15 am - 1 Cup of Oats + Egg Whites + Sesathin + Multivitamin = 400 cals.

12:35 pm - 1 Cup of Oats + Egg Whites + .5 cup of CC with blueberries = 525 cals.

2:30 pm - 2 servings of Fiber One + 1 scoop of Whey + Milk + 2 Power Butter sandwiches = 1,000 cals.

3:30 pm - 1 cup of CC with blueberries = 200 cals.

5:30 pm - 1 cup of CC with pineapples = 200 cals.

8 pm - Chicken Breast with 2 fish oil = 200 cals.

Mister_A · 08-27-2005, 10:37 AM

Awesome job!!!!!

Loose skin sucks so bad. Do some research on it and see what can help it out.

You've come a long ways though. Keep it up. Stay motivated.