cut journal start March 10th , 2008 through june 15th , 2008

[CwaynePickens]

i set a goal date to cut down as much possible in a healthy manner from mar 10th through june 15th 2008 I WANNA GET THIS DAMN SHIRT THIS SUMMER !! WOO oookkaay guess i start off with todays plans diet / workout

start stats

body weight - 263 pounds
body fat - 18-19% estimated

max on lifts
bench press - (262 never been high old cuff issues but working through em!)
squat - 405
deadlift - 376

goal i want to see them damn abs ! or close to em i wanna also try to keep my lifts strong possibly go up
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nutrient goals

protien 270 grams
95 grams taking 5 grams away each week
fat 85grams


somthing like this
meal 1 - carb diet whole wheat peanut butter sandwich oats or brown rice

meal 2 - eggs

meal 3 meat source fish chicken or beef

meal 4 through 6 meat !

pre workout - NO product
post workout protein shake


supplements through the day multi vitaman , fish oil , chromium picolinate and of course caffeine WOO!

[CwaynePickens]

march 10th food log so far

meal 1 - had my carb meal peanut butter sandwich on whole wheat bread with sugar free energy drink

protein-26g's
carbohydrates-50g's
fat 20g's

meal 2 - five whole eggs in olive oil

protien - 30g's
carbs - 2g's
fat - 30g's

meal 3 - 6 ounces of chicken

protien - 35g's
carbs - 0g's
fat - 1g

meal 4 - 4 ounces of peanuts

protein - 28g's
carbs - 20g's
fat - 56g's

meal 5 - preworkout NO by vpx

protien 20g's
carbs 0g's
fat 0g's

meal 6 - post workout shake

protein 44g's
carbs 30g's
fat 6g's

meal 7 - chicken sub

protien 46g's
carbs 39g's
fat 15g's

[CwaynePickens]

my workout for march 10th 2008

reps/weight

benchpress - 15/135 12/155 10/185 8/205 6/225

inclinepress(dumbbell) - 15/45 12/50 10/55 8/60

flat fly's - 15/20 12/25 10/30 8/35

pressdowns Vbar
(two pully system) - 15/150 12/150 10/150 8/150

overhead rope ext - 15/70 12/80 10/90 8/100 (way to dam light)

weighted crunches - 15/40 12/50 10/60

did a mix on the cardio slow/fast for 20 minutes

[CwaynePickens]

March 11th , 2008

--food log --

pre meal 1 - thermo burn pro labs

meal 1 - five boiled eggs + sugar free energy drink

protien - 30g's
carbs - 5g's
fat - 70g's

meal 2 - 4 ounces of peanuts + multi vitamin

protein - 28g's
carbs - 20g's
fat - 56g's

meal 3 - 7 ounces of chicken

protein - 41g's
carbs - 0g's
fat - 2g's

meal 4 pre workout - juggernaught NO / Creatine formula + protein shake

protein - 44g's
carbs - 38g's
fat - 12g's


meal 5 post workout - whey shake

protein - 44g's
carbs - 30g's
fat - 12g's

meal 6 - 8 ounces of chicken

protien - 45g's
carbs - 0g's
fat - 2g's


---totals---
- protien - 232g's
- carb - 93g's
- fat - 154g's

total cals - roughly 2686 cals

--workout-- i'll update later after workout doing back biceps and abs

[CwaynePickens]

March 11th , 2008

back bi's and abs

Deadlifts - 15/135(warmup) 5/225 5/275 5/335

wide pulldown - 15/130 12/140 10/150

db shrugs - 15/75 12/80 10/85 8/90

bent bb rows -(went light-ish) - 135/15 12/155 10/185

bb curl - 15/50 12/60 10/70

hammer curl - 15/25 12/30 10/35

weighted crunches - 15/60 15/70

rotory torso - 15/40 15/50

20/min cardio incline/fast slow you name it

total

[CwaynePickens]

march 12th , 2008

meal 1 - had 6 ounces of chicken in table spoon of honey bbq sauce + energy drink

protein - 38g's
carbs - 12g's
fat - 5g's

meal 2 - 8 ounce beef pattie 85% lean on 2 slices wheat bread + tbsp of bbq sauce (its good!!)

protein - 44g's
carbs - 48g's
fat - 20g's

meal 3 - 6 ounces angus beef and cup of brown rice

protein - 45g's
carbs - 32g's
fat - 10g's

meal 4 - pre workout creatine product

no real nutritional values

meal 4 - post shake

protein - 44g's
carbs - 30g's
fat - 12g's

meal 5 - 6 ounces of chicken +bbq

protein - 40g's
carbs - 12g's
fat - 4g's

meal 6 - two slices of whole wheat bread

protein - 10g's
carb - 20g's
fat - 8g's

---totals---
protein - 221g's
carbs - 136g's 884 544 531
fat - 59g's

calories - 1994 (way to low)

[spartanfury]

Diet and plan looks good.

[CwaynePickens]

workout for March 13th , 2008

shoulders

bb press - 15/95 12/115 10/135 3/155

side laterals - 15/20 12/25 10/30 8/35

rear delt laterals - 15/15 12/20 10/25 8/30

bb shrugs (slow and concentrated) - 15/135 12/225 10/275 8/295



did 20 minutes of mixed cardio

[CwaynePickens]

March 13th , 2008

so far

meal 1 - cup of brown rice

protein - 6g's
carbs - 36g's
fat - 14g's (added from tbsp of olive oil)

meal 2 - 4 boiled eggs

protein - 24g's
carbs - 0g's
fat - 3g's

meal 3 (kinda cheat ) fried chicken in olive oil + brussel sprouts + bbq

protein - 45g's
carbs around 40g's
fat 30g's guessed

[CwaynePickens]

wow sorry i havent gave up ive been going through some **** thats hit me pretty hard u want an idea of how bad it is think of wanting to commit sucide then you might get an idea but i keep updating starting with monday 16th

[CwaynePickens]

Moved My Journal To The Powerlifting Section