10 Week Cut

[uncgolf]

I've been lifting serious for about 6 months now, my diet was ridiculously good over the past 3 months, but has started to get out of check over the last two weeks. In high school I was always around 140 lbs. When I went to college i gained a decent amount of weight jumping up to around 175, maybe even 180 at a cetrain point. I am currently weight 165 and would like to get down to around 147. I figure starting on a log on here with my workouts and diet will only do good for myself. Tomorrow I will begin with posting my work out, and foods eaten (fitday). I am right around 20% bodyfat, hoping to decrease this as much as I can in the next 10 weeks, but I'm not going to be unrealistic. Maintaining muscle and cutting fat is my main concentration. My macros seem to work best around 45% P, 30% C, and 25% F. Almost all fat in my diet comes from 3 sources, (natural pb, EVOO, and almonds).

[uncgolf]

Supplements are:

Dymatize Protein 5lb. Tub of Vanilla Currently

CL Purple Wrath Lemonade

CL Orange Triad

[uncgolf]

BACK AND SHOULDERS

Overhead Dumbell Press
30 x 12
35 x 10
40 x 8
45 x 8

Pull Over Machine
60 x 12
70 x 10
80 x 8
90 x 8
100 x 6

Shoulder Side-Twist
20 x 12
25 x 10
30 x 8
35 x 6

Low Row Cable Pulls
70 x 12
85 x 10
100 x 8
115 x 6

Hyperextensions
25 x 10
25 x 10
25 x 10
30 x 10

Free Motion Lat Pull Downs
15 x 12
20 x 10
25 x 8
30 x 8


CARDIO - 30 Minutes on the Eliptical

140 HR, 2.88 Miles, 280 Calories

Workout was really good today. 20 minutes before the work out I drank 20 oz. of water and one scoop of PW. During I drank another 20 oz. of water with one scoop of PW, once this drink was half finished I filled it up again full with water, and than repeated this step one more time.

[uncgolf]

Calories Eaten Today
grams cals %total
Total: 1904
Fat: 60 540 29%

Sat: 11 97 5%

Poly: 12 106 6%

Mono: 32 287 16%

Carbs: 172 613 33%
Fiber: 18 0 0%

Protein: 174 695 38%


Weighed myself to be exact at the gym today 166.6 lbs.

[uncgolf]

Workout 4/6 (Day 2)

So my lifting schedule was kinda warped last week, so I had to lift sat. and sun. to finish out my split. Starting 2morrow I will be doing Arms (monday), back shoulders (tuesday), cardio (wed.), chest (thursday), legs (friday), cardio (sat.), rest (sunday)

LEGS


Hack-Machine Squats
12 x 230
10 x 250
8 x 270
8 x 300


Standing Hamstring Curls
12 x 30
10 x 40
8 x 50
6 x 60


Standing Calf Raises
20 x 155
20 x 175
15 x 195
15 x 215
10 x 255


Leg Extensions
12 x 80
12 x 100
12 x 120
10 x 140
8 x 160


Laying down 2 legged Hamstring Curls
12 x 90
12 x 110
10 x 120
8 x 130
6 x 140


Seated Calf-Raises
20 x 180
20 x 200
20 x 220
20 x 240


CARDIO
30 Minutes on the Eliptical

HR 138, 2.76 Miles, 274 Calories


Very good leg workout day. Very good form and was able to push out the cardio after which is always iffy on a leg day. Once again I took 1 scoop of PW before the gym and than drank one intra workout. I forgot to mention last post but I also take 3 orange triad upon waking with breakfest, and 3 with my last meal of the day.

[uncgolf]

Diet 4/6 (Day 2)

Calories Eaten Today
grams cals %total
Total: 1972
Fat: 76 683 36%
Sat: 15 139 7%
Poly: 15 134 7%
Mono: 39 348 18%
Carbs: 139 484 26%
Fiber: 18 0 0%
Protein: 183 730 38%

[uncgolf]

WORKOUT 4/7, (Day 3)

One Arm (Palms up) Pull downs
25 x 12
30 x 12
35 x 10
40 x 8
45 x 6


Preach Curls (Machine)
30 x 12
50 x 12
60 x 10
70 x 8
80 x 6


2 arm Overhead Tricep Extensions (Free Motion)
30 x 12
35 x 12
40 x 10
45 x 10
50 x 8


Cable Hammer Curls
40 x 12
60 x 12
70 x 10
80 x 8
90 x 6


Burn out (Skull Crushers x Standing Barbell Curls)

30 x 30 Skull Crushers
10 curls down position to Mid way
10 curls from Mid way to top
10 curls from down position to top

^^^^ 3 sets of this^^^^



Really felt this workout, the PW really does keep you concentrated and you're body feeling good throughout the workout. Very impressed with this product, though the taste is ok as long as you let it sit for 10 to 15 minutes before you start drinking it. Orange Triad has really helped my ankle and knee joints as well. Still some pain but not nearly as much. Good workout today and tomorrow is legs (again), wed. cardio, chest thursday, back and shoulders on friday, cardio sat.

Going to be weighing my self every friday morning after my workout. Should have my macros up later tonight as well. Hoping be right around 2100-1900 this week, than each week slightly decrease a little, with less emphasis on eating carbs. I will never get below 80g of carbs a day though.

[uncgolf]

Diet for 4/7 (Day 3)

Calories Eaten Today

grams cals %total

Total: 2102

Fat: 66 598 30%
Sat: 12 107 5%
Poly: 14 123 6%
Mono: 31 279 14%

Carbs: 199 691 34%
Fiber: 26 0 0%

Protein: 185 738 36%

[uncgolf]

WORKOUT 4/8 (Day 4)

LEG DAY

HACK - MACHINE SQUAT
200 x 12
250 x 12
270 x 10
290 x 8
310 x 8

DONKEY CALF RAISEES
45 x 20
90 x 15
135 x 12
180 x 10
180 x 15
135 x 12
90 x 15

2 LEGGED HAMSTRING CURLS (laying down)
90 x 12
120 x 12
130 x 10
140 x 8
150 x 6


LEG EXTENSIONS
120 x 12
140 x 12
160 x 10
180 x 10
220 x 8



Workout was pressed for time, so I made the most of it. Same regimen with the PW and the OT. Cuts going well in the beginning sticking to my diet, ate a little less than normal today (calorie wise) should be posted up soon. Anyone has any suggestions let me know, gonna try to make the log look a little more organized and colorful when I get more time in the coming month.

[uncgolf]

DIET 4/8 (Day 4)

Diet was full of good foods today, just didn't have my calories up as high as I wanted.


Calories Eaten Today
grams cals %total

Total: 1433

Fat: 48 431 31%
Sat: 13 118 8%
Poly: 8 70 5%
Mono: 23 211 15%

Carbs: 126 472 33%

Fiber: 8 0 0%

Protein: 127 510 36%

[uncgolf]

WORKOUT 4/9 (Day 5)

CARDIO


45 MINUTES ELIPTICAL

141 HR, 3.88 Miles, 488 Calories


1 Scoop of PW was taken, drank about half before I got on the eliptical, and the other half during the 45 minute session. Pretty happy with the 45 minutes, felt the burn after especially after leg day yesterday. Post my macros up soon, and tomorrow is chest day.

[uncgolf]

DIET 4/9 (Day 5)

Calories Eaten Today

grams cals %total

Total: 2002


Fat: 82 741 37%
Sat: 17 153 8%
Poly: 16 142 7%
Mono: 44 399 20%

Carbs: 164 610 31%
Fiber: 12 0 0%


Protein: 158 632 32%


Not the best day diet, wise, all the fats were good fats, but IMO too many. Natural PB, almonds, and EVOO, I'll have to watch to make sure I keep that lower. I went shopping tonight and got a lot of boneless, skinless chicken breasts, and a decent amount of frozen veggies. Cooked up a few days worth tonight and got them all packed up in the fridge so hopefully I can get my macros back to around where i want them.

Ideally 175-200g of Protein, 100-125g of Carbs, and 60g of Fat

For right around 1800 calories.

[uncgolf]

WORKOUT 4/10 (Day 6)


CHEST

Barbell BENCH PRESS

15 x 95
9 x 135
8 x 145
6 x 155
6 x 165 (PR)


Pec Flys (Free Motion)


15 x 35
12 x 40
10 x 45
8 x 50
8 x 50


Incline Dumbell Press

25 x 12
30 x 10
35 x 8
40 x 6
25 x 10


Cable Cross Overs


25 x 15
25 x 15



20 Minutes of HITT on Eliptical

5 minutes warm up

10 intervals
1-8 ------ 20 second intervals
9-10 ----- 30 second intervals


5 minute cool down




Chest Burn Out

105 x Failure

95 x Failute

85 x Failure

65 x Failure

45 x Failure



Have to say this is probably the best chest work out I've ever had, yes I kno its sad that im 5' 7'' and 165 pounds and i can only bench my weight now but im just starting to realize how far I can push my body, and I'm feeling great, this cut is going wonderful so far, really feeling my motivation jump to another level. Hope to turn this into a full log someday!

[uncgolf]

WORKOUT 4/11 (Day 6)


BACK


T-bar Rows

12 x 45
12 x 45
10 x 55
10 x 55
8 x 60


Free Motion Lat Pull Downs
12 x 25
12 x 30
10 x 35
8 x 35
6 x 40


Low Row Pulls
12 x 85
12 x 115
10 x 125
8 x 135
6 x 135


Hyperextensions
25 x 12
25 x 12
40 x 10
40 x 10


Work out was really good. Drank my PW before the workout, but forgot to bring the 2nd bottle with me for during the workout.

WEIGHED IN AT............. 164.8 -1.8 lbs.
which I am very happy about. Right in between 1 and 2 pounds is what I would love to stay around. Hoping to reach below 150 by the middle to end of May!

[uncgolf]

UNC Golf's STORY

I grew up playing every sport under the sun. Baseball and golf during the summer. Soccer during the fall, basketball during the winter, and cross country/track in the spring. I played basketball and golf in highschool and was probably in the best shape of my life in 10th grade. Decided not to go on playing for the school after that year, do to several reasons. I still played golf (obviously I didn't stay in the same shape, lol). I slowly gained weight over the last two years in highschool. I would say I went from arond 135 or 140 in 10th to around 150 or 155 my senoir year. I was a little noticeably bigger, but I was extremely skinny before, so I was okay with myself at this weight. However when I left for college, my lifestyle choices and diet dove through the basement cement HARD. I went from around 155 starting in the Fall of 05' to about 180 at one point in March of 06'. To be honest I didn't even notice, I went to the gym and played basketball a lot the first semester, but I got Mono in November, and I just fell into a horrible slide. I kept trying to make committments to myself that I would get back down but it never happened, the closest I got was probably just barely under 170. Going into the Fall of 07' I began to notice something was a little off with my stomach. For about a month I dealt with the constant theme of being in the bathroom more than anywhere else. I didn't even have to eat until 2 or even 3 pm somedays because my stomach (Colon) knew that it didn't want food, because that just made it hurt. I finally said enough was enough and went to the doctor. I told him my situation, and they took some samples and said that I just might have had a stomach bug or virus (I knew this wasn't the case), went on the meds and got a little better, but it was just like putting a blanket over the problem. When I went home for christmas break I weighed in at 157!! So you can tell how much weight was lost around 15 lbs in about 3 months, but obviously not doing it the right way. I was shocked, and couldn't believe my weight had gotten that low. I had an appointment with a GI specialist in my hometown who is amazing. He determined that I had case of severe acute ulcerative collitis. I never once felt sorry for myself or thought that this would be a hardship, from that day on I began my jounry to good health and fitness. Its now been almost 4 months since I was diagnosed, and by the middle of May I will be completely off the Predisone I am currently taken. I allowed my weight to move back up as I introduced more and more foods back into my diet. Once I got to around 165 I knew I was feeling healthy again and it was time to get on a lifestyle cut diet, to really get in shape. This is where this log comes in tracking my progress from 166.6 to below 150. I lost 1.8 lbs my first week, and I'm loving the cardio increase and the never ending endurance I feel with my PW. I look at what has fallen upon me, and I honestly believe it was a blessing, it happened for a specific reason, and I'm just lucky enough to know I must take this one problem and turn it into nothing but a million positives for myself and others.

[uncgolf]

Shoulders Work Out 4/12 (Day 7)

Dumbell Military Press
35 x 12
40 x 10
45 x 8
50 x 5 PR

Coudln't get the last rep out on my final set, might have happened had I had a spot.


Shoulder Extension Twist
25 x 12
30 x 10
35 x 10
40 x 6


Barbell Raises
50 x 12
50 x 12
50 x 12
50 x 12


Machine Shoulder Raises
20 x 12
40 x 10
50 x 6


CARDIO - ELIPTICAL

30 Minutes on the Eliptical
HR 137, 2.65 Miles, 311 Calories

Great overall workout, hit my shoudlers hard and quick, and took out some much needed time on the eliptical. Haven't been posting my macros as much, but hopefully I'll be able to get todays up!