Cutting for the next 30 days. Follow me on my quest to get RIPPED!

[rainierb]

Upper Body Training (Sunday)

Military Press ? 5 sets x 6 reps
Incline Bench Press ? 5 sets x 6 reps
Bent Over Barbell Row ? 5 Sets x 6 Reps

Super Sets 3 sets x 12 reps
A) Lateral to Front Raise
B) Dips
C) Lat Pulls
Cardio 30 Minutes HIIT

Lower Body Training (Monday)
Barbell Squats ? 5 sets x 6 reps
Dead Lifts ? 5 sets x 6 reps
Leg Press ? 5 sets x 6 reps

Super Sets 3 sets x 12 reps
A) Leg Curls
B) Stationary Lunges
Cardio 30 Minute HIIT

Full Body Training (Friday)

Hang Cleans - 5 sets x 6 reps
Push Press - 5 sets x 6 reps
Barbell Shrugs - 5 sets x 6 reps
Walking Lunges - 5 sets x 6 reps
Cardio 30 Minute HIIT

*Monday and Thursday*
AM Cardio 30 Minute HIIT
Supporting muscles (arms, abs, hamstrings calves)

Monday to Friday PM Cardio 30 Minute HIIT or Basketball
*This is a trial and error routine.

**DIET PLAN**

9:00 am ? Wake up
25mg Ephedrine, 200 mg Caffeine

9:15 am ? Protein Shake 30g

9:45 am ? Meal 1
2 whole eggs ? 4 white, 4 slice bacon (24g fat)

10:00 am ? Training

11:30 am Meal 2 Post work 50g Protein
Steak or chicken, Corn, Sweet Potatoes

2:00 pm Meal 3
50g protein, 1 serving Peanut Butter (14g fat)

5:00 pm Meal 4 25mg Ephedrine, 200 mg Caffeine

6:00 pm Cardio (basketball) Monday|Wednesday|Friday

8:00 pm Meal 5 Post work out 50g protein
Chicken with any veggies + olive oil (8g fat)

11:00 pm Meal 6
50g protein, Peanut Butter (16g fat)

Fat = 80-90g Carbs = 50-90g Protein = 250 Total Calories = 1920-2170

*This is my diet plan for the next 30 days. Times may change but macros will be followed accurately.

Supplements:
Just the basics with Ephedrine and Caffeine
Omega 3 fish oils 3 caps per meal
Glucosamine with MSM 2 caps per day
Vitamin B complex 2 caps per day
Fiber caps

[rainierb]

First upper body work was great. I had more energy than I thought I would. I changed my supersets to lateral/front raise - inverted grip pull downs - dips

I did every set with 45 sec to 60 sec rest

Military Press

135 - 6 reps
145 - 6 reps
145 - 5 reps
145 - 5 reps
145 - 4 reps

Incline Bench (smith machine)

185 - 5 reps
185 - 5 reps
185 - 4 reps
185 - 4 reps
160 - 5 reps

Bent Over Row (smith machine)

185 - 6 reps
195 - 6 reps
205 - 6 reps
205 - 5 reps
205 - 5 reps

Supersets 2 minute rest in between sets

A) lateral to front raise 15lbs 3 sets x 12 reps
B) Inverted Pull downs 3 sets x 12 reps
C) Dips 3 sets x 12 reps bodyweight

[rainierb]

Diet

I took my EC at 10 am but fell back asleep and woke up at 11:30am

11:30am 30g protein

12:00 pm Breakfast Meal 1

2 whole eggs, 4 egg whites, 4 slices bacon| pro=48 fat=24

1:30pm Meal 2

50g protein 1 serving PB| pro=58g fat=16g

2:00pm TRAINING

3:30pm post workout 50g protein

4:00pm meal 3

Sweet potato, corn, steak

5:45 Ephedrine, Caffeine

6:00pm snack - a packet of peanuts (23g fat)

7:00 pm an estimated 3.7 run around a lake took 45 minutes (cardio)

8:30 pm Meal 5 Post workout 50g protein

Salad, some chicken, dressing

10:30pm 1/2 serving PB with some chips (shouldn't have done it but I was craving it!)

protein = 278
fat = 91
carbs = estimate of 80
total calories = 2251

[rainierb]

Current Stats:

Weight=179-181 lbs
Height= 5'9"
Body fat%= states that I'm 12.1 from an electronic body fat tester but please give me an estimate. I'm judging my progress from the mirror.

[NorwegianGuy92]

Seems like you're motivated and dedicated, good luck man
But why do you do incline and rows in a smith machine?

[AndrewKFM]

Sub'd. Good luck, I'll be watching.

[rainierb]

Seems like you're motivated and dedicated, good luck man
But why do you do incline and rows in a smith machine?

Thanks for the encouragement!

I use the smith machine for proper lifting technique. I just want to make sure I activate and isolate the muscle group

[rainierb]

Sub'd. Good luck, I'll be watching.

Thanks bro!

[rainierb]

Recap for today, I think I'm still over with my daily macros but I will focusing more on timing.
9:00 am wake - 37.5mg ephedrine, 200mg caffeine
protein 30g

9:45 am Meal 1 - 2 whole eggs, 4 white eggs, 4 slices bacon = 48g protein, 24g fat

10:00am fell back asleep too tired

11:45am wake up again - 25mg ephedrine, 100mg caffeine
50g protein, Peanut Butter 16g fat

12:30 - 25mg ephedrine, 100mg caffeine - Training
Triceps, biceps, abs
Cardio 12 minute HIIT 1 minute rest|1 minute sprint 7mph

1:45 - post workout 50g protein

4:00pm - meal 3
Salad, 4 slices of turkey meat, 2 hard boiled eggs, salad dressing

5:00pm - snack I packet of almonds 24g fat, 9g protein, 8g carbs

8:30pm - Meal 4
Ceasar salad, 2 chicken breast, parmesan cheese, a little ceasar dressing = 48g protein, 10g fat

10:00pm - Cardio basketball 1 hour

11:45pm - 50g protein

[MoneyRespect]

Sub'd bro, i'm starting my journal today:
http://forum.bodybuilding.com/showth...you%27re+tired

[rainierb]

I will be posting my journal at http://rbellafitness.blogspot.com

[rainierb]

Blog Updated : http://rbellafitness.blogspot.com/

[bpb77]

Good luck on your journey.

[rainierb]

Good luck on your journey.

Thanks!

[rainierb]

updated blog http://rbellafitness.blogspot.com/

[rainierb]

Diet June 30, 2009

11:30 - wake - 37.5mg ephedrine, 300mg caffeine

11:45pm - Breakfast meal 1

2 whole eggs, 4 egg whites, 3 slices bacon

2:00pm - Training

3:30pm - Post workout

50g protein

4:00pm - Meal 2

1 sweet potato, mixed meat of chicken and pork

6:00pm - meal 3

50g protein, 16g peanut butter

6:30pm - Cardio - basketball
37.5mg ephedrine, 1 low carb monster

8:30pm - Post work out

50g protein

9:30pm - meal 4

2 thin slices of pork, corn and veggies with shrimp

12:30pm - Snack

pack of peanuts

I ate pretty well today. I'm not sure of macros for the mixed meat but I parted out the fats, I don't count veggies in my macros.

protein = 271g
carbs = 48g
fat = 82g
Total Calories = 1,978

[rainierb]

June 30th, 2009 2:30pm - Lower Body Training

Barbell Squats
135 lbs Warm - up
185 lbs x 6 reps
225 lbs x 6 reps
245 lbs x 6 reps
285 lbs x 5 reps
300 lbs x 5 reps

Deadlifts
135 lbs Warm - up
185 lbs x 6 reps
235 lbs x 3 reps
205 lbs x 4 reps
205 lbs x 4 reps
No 5th set back felt weak

Leg Press
450 lbs x 5 reps
540 lbs x 5 reps
dropped set to focus on range of motion
360 lbs x 6 reps
360 lbs x 6 reps
360 lbs x 4 reps

Super Sets
A) Leg Curls - 120 lbs 12 reps | 10 reps | 8 reps
B) Stationary lunges - 80 lbs 10 reps | 9 reps | 8 reps

No HIIT cardio - legs were tight!

7:15 pm Cardio - Basketball and ABS

[rainierb]

updated blog
http://rbellafitness.blogspot.com/

[rainierb]

updated blog
http://rbellafitness.blogspot.com

[rainierb]

http://rbellafitness.blogspot.com

Blog updated

[rainierb]

http://rbellafitness.blogspot.com/

updated

[rainierb]

BLOG updated http://rbellafitness.blogspot.com

First progress photo and an estimated BF will be posted tomorrow. We'll see how it looks.

[DWolford]

u sure ur not eating to much fat for ur cut?

IE Peanut butter / bacon

[rainierb]

u sure ur not eating to much fat for ur cut?

IE Peanut butter / bacon

I based my diet from KETO, High protein and fat intake. I eat carbs post workout.

[rainierb]

Updated blog http://rbellafitness.blogspot.com

New photos

Current stats: 178lbs - 11.4% BF is only an estimate from an electronic tester. It is not 100 percent accurate. I base my progress on how I look in the mirror.