Won't stop till I get a six pack -- daily log

[torpstar711]

Hey guys, pretty new to the forums, only been active on them for the past couple weeks or so, which is around the time I started getting back into working out. I'd always been active and athletic (played competitive soccer for 6 years), but as a college freshman I can accurately say that the "freshman 15" thing is legit. So much food, so much beer and so many chances to sleep in. Anyway, new years rolled around and I decided that now is the time to get in the best shape of my life. After returning to college (Syracuse U btw) once break was over my diet and workout plans constantly fluctuated for a good two weeks. I went from starting strength, to allpro's, to some BS fat loss workout plan on menshealth, but am now sticking with a 4 day split with some basketball and cardio on the off days, made by Doug over at muscleandstrength.com. As for the nutrition, thanks to some guys on the boards over here I was able to calculate all my macro and calorie levels I needed. My full workout plan and diet is listed below.....

http://www.muscleandstrength.com/wor...g-routine.html (this is the workout schedule)

My diet (*warning* if you don't like reading, just skip past):

Monday/Thursday
Meal 1: Nitro Amino FX Shake (90 calories, .5g fat, 4g carbs), handful of almonds (170 calories, 15g fat, 6g carbs, 6g protein)
Meal 2: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), slice of whole wheat bread with lite cream cheese (150 calories, 5g fat, 12g carbs, 6g protein), banana (200 calories, 1g fat, 51g carbs, 2g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 1 glass of milk (91 calories, .4g fat, 13g carbs, 9g protein), Whey Protein Shake (130 calories, 2g fat, 4g carbs, 24g protein)
Meal 3: Half a protein bar (200 calories, 9g fat, 16g carbs, 15g protein)
Meal 4: Roast Beef and Turkey Sandwich (386 calories, 13.8g fat, 38.44g carbs, 28.86g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein), 1 chicken breast (142 calories, 3.1g fat, 26.5g protein)
Meal 5: 2 chicken breasts (284 calories, 6.2g fat, 53g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein)
Meal 6: Ice cream (130 calories, 6.1g fat, 14g carbs, 3g protein), Titan cookie (150 calories, 6g fat, 15g carbs, 10g protein)
Totals: 2155 calories, 71.1g fat, 133 carbs, 212.5g protein

Tuesday/Wednesday
Meal 1: Nitro Amino FX Shake (90 calories, .5g fat, 4g carbs), handful of almonds (170 calories, 15g fat, 6g carbs,6g protein)
Meal 2: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), slice of whole wheat bread with lite cream cheese (150 calories, 5g fat, 12g carbs, 6g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 1 glass of milk (91 calories, .4g fat, 13g carbs, 9g protein), Whey Protein Shake (130 calories, 2g fat, 4g carbs, 24g protein)
Meal 3: 1 scoop of peanut butter (95 calories, 8g fat, 3.5g carbs, 3.5g protein)
Meal 4: Roast Beef and Turkey Sandwich (386 calories, 13.8g fat, 38.44g carbs, 28.86g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein), 1 chicken breast (142 calories, 3.1g fat, 26.5g protein)
Meal 5: 2 chicken breasts (284 calories, 6.2g fat, 53g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein)
Meal 6: Apple (80 calories, 22g carbs), Titan Cookie (150 calories, 6g fat, 15g carbs, 10g protein)
Totals: 2000 calories, 73.06g fat, 124.38g carbs, 197.46

Friday
Meal 1: Nitro Amino FX Shake (90 calories, .5g fat, 4g carbs), handful of almonds (170 calories, 15g fat, 6g carbs,6g protein)
Meal 2: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), slice of whole wheat bread with lite cream cheese (150 calories, 5g fat, 12g carbs, 6g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 1 glass of milk (91 calories, .4g fat, 13g carbs, 9g protein), Whey Protein Shake (130 calories, 2g fat, 4g carbs, 24g protein)
Meal 3: slice of bread with peanut butter (195 calories, 9g fat, 20.5g carbs, 7.5g protein)
Meal 4: Roast Beef and Turkey Sandwich (386 calories, 13.8g fat, 38.44g carbs, 28.86g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein), 1 chicken breast (142 calories, 3.1g fat, 26.5g protein)
Meal 5: Chicken with noodles (288 calories, 5.1g fat, 27g carbs, 30g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein), 1 chicken breast (142 calories, 3.1g fat, 26.5g protein)
Meal 6: Ice cream (130 calories, 6.1g fat, 14g carbs, 3g protein), Titan cookie (150 calories, 6g fat, 15g carbs, 10g protein)
Totals: 2296 calories, 72.06g fat, 164.38g carbs, 207.96

Saturday
Meal 1: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), slice of whole wheat bread with lite cream cheese (150 calories, 5g fat, 12g carbs, 6g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 1 glass of milk (91 calories, .4g fat, 13g carbs, 9g protein), Whey Protein Shake (130 calories, 2g fat, 4g carbs, 24g protein)
Meal 2: half a protein bar (200 calories, 9g fat, 16g carbs, 15g protein)
Meal 3: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 4 sausages (176 calories, 14.8g fat, 10g protein), apple (80 calories, 22g carbs)
Meal 4: Chicken with noodles (288 calories, 5.1g fat, 27g carbs, 30g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein), Hamburger with whole wheat bread (411 calories, 17g fat, 34g carbs, 31g protein)
Meal 5: Ice cream (130 calories, 6.1g fat, 14g carbs, 3g protein), Titan cookie (150 calories, 6g fat, 15g carbs, 10g protein)
Totals: 2144 calories, 70.72g fat, 165.88g carbs, 193.2g protein

Sunday
Meal 1:, handful of almonds (170 calories, 15g fat, 6g carbs, 6g protein)
Meal 2: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), slice of whole wheat bread with lite cream cheese (150 calories, 5g fat, 12g carbs, 6g protein), banana (200 calories, 1g fat, 51g carbs, 2g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 1 glass of milk (91 calories, .4g fat, 13g carbs, 9g protein), Whey Protein Shake (130 calories, 2g fat, 4g carbs, 24g protein)
Meal 3: Half a protein bar (200 calories, 9g fat, 16g carbs, 15g protein)
Meal 4: Roast Beef and Turkey Sandwich (386 calories, 13.8g fat, 38.44g carbs, 28.86g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein), 1 chicken breast (142 calories, 3.1g fat, 26.5g protein)
Meal 5: 2 chicken breasts (284 calories, 6.2g fat, 53g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein)
Meal 6: Ice cream (130 calories, 6.1g fat, 14g carbs, 3g protein), Titan cookie (150 calories, 6g fat, 15g carbs, 10g protein)
Totals: 2065 calories, 70.6g fat, 129 carbs, 212.5g protein


I'll also be drinking 8 or so cups of water daily, as well as 2-4 cups of green tea daily. It's ridiculous how people think just because they suck and can't achieve their goals, they have to try to bring you down too. I've told maybe like 5 or 6 people that I plan on getting a six pack. Every single one of them said something like this, "Yeah, right. That's impossible, good luck with that." The only person I told that didn't say something negative was........my mom, anti-climatically enough (not a momma's boy, I swear). Anyway, I'm doing this not only for my own personal mental and physical benefit, but to prove the haters wrong and of course to impress the ladies. And like I said in the title, I won't stop till I get a six pack.

(Also attached are my pictures, only have crappy mirror in the dorm and a crappy camera on my phone so the quality isn't the best)

STARTING STATS: Nearly 19 years old, 6'1", 189lbs, 16-17% body fat (don't have a caliper, had to take an online measurement test), 33" waist.

I will be taking weekly pictures of my progress and tracking my weight loss and strength gains, also weekly.

[torpstar711]

Just a prelude to this, this is my 2nd week of cutting and working out, but the 1st week for me that I've had my definite nutrition plan and workout schedule all set. Well, tomorrow's biceps and shoulders, let's see how it goes.

[prolvr]

Just had a skim through but you’ve really gone into detail calculating your meals. Just out of curiously how come you are having 6 meals a day and won’t you get sick of eating the same thing day in day out? Or is it just convenient?

[torpstar711]

Just had a skim through but you’ve really gone into detail calculating your meals. Just out of curiously how come you are having 6 meals a day and won’t you get sick of eating the same thing day in day out? Or is it just convenient?

Yeah, it's the most convenient meal plan I could set up. My college's food in the cafeteria changes daily, and the things I chose are the things that they make everyday. Also, I had to set everything up based on my class schedule too. As for the 6 meals a day, it's not really 6 separate meals, like meal 1 and meal 2 are basically together, 1 = pre workout and 2 = post workout. Same with like 5 and 6 too.

[torpstar711]

DAY 1

Alright so just came back from playing some basketball to top the days cardio off and figured i'll track my stats for my lifting and see if I'm gaining any strength on my lifts. Today was a bicep and shoulders day for me and luckily for me there was this hot chick doing squats in front of my curl rack . Anyway, a couple of my biceps and shoulders stats:

Incline DB Press: 50lbs each side, done very cleanly (Goal = 70lbs)
EZ bar curls: 65lbs (Goal = 90lbs)

Of course I did more exercises than that, but these are going to be my progress markers for biceps and shoulder days.

As for my diet today, I'd say it went pretty well, stuck to my macro/calorie levels for the most part. Diet is what makes or breaks a cut after all. I'm starting to see a little more definition in my arms and a tiny bit in the chest, but my midsection (mainly love handles) haven't improved since the day I started (about 2 1/2 weeks ago), which is pretty discouraging. Oh well, doesn't matter. Like I said before, not stopping till I get that six pack.

[torpstar711]

DAY 2

Today was a leg day.......God I hate leg days. Finished off the leg workout with a short run and am still planning on playing basketball later. Some starting stats for the legs....

Squats: 115lbs (done for 5 sets)
Leg Press: 380lbs (done for 3 sets, including the sled)

My weight last week was in the higher 189s, just weighed myself today and clocked in at 188.
The song "Payback" by Flaw is an amazing workout pump-up song by the way, definitely check it out. Everything's going good so far, just need to keep up the nutrition.

[sutto1987]

personally i think you should concentrate on putting on some LEAN muscle and doing a heap of core work..you dont need to smash the cardio to much cause you dont wanna be burning the muscle u got....keep it up tho man people told me i couldnt lose weight i went from 110kgs to 64kgs...i got a new set of hater now hahahaha

[torpstar711]

DAY 3

Today's a rest day for me, so not really too much to talk about. Switched out a generous "Saturday" dinner on the meal plan for a much more protein filled/less caloric "Monday/Thursday" dinner tonight. Mainly because I could only play one game of basketball because the wait was too damn long to play again and didn't want to have the guilt eating it. I know I worked my *** off during the week but still.

On another note, starting to see the V shaped lines under my stomach, (keep in mind this is technically day 3 of week 2). My stomach itself hasn't been impacted too much yet but I'm optimistic about it in the next several weeks or so.

[torpstar711]

DAY 4

Superbowl Day and am planning on not cheating too much with my diet and sticking to the original Sunday meal plan I set up for myself. Just had dinner and ended up cheating (just added some grapes onto the diet for today) which now that I think about it, isn't really cheating. Not much else for today as today was another rest day for me.

In other news, giants all the way baby!

Also, the high-protein Titan Cookies are amazing. 150 calories (not too bad), 6g fat, 15g carbs, 10g protein, and actually taste like a legit cookie.

[torpstar711]

DAY 5

Giants baby!

Today was a shoulders/triceps day for me, here's a couple benchmark stats from my workout today:

Seated Dumbbell Press: 45lbs (5 sets: 12 reps, 9 reps, 7 reps, 6 reps, 6 reps)
Barbell Bench Press: 35lbs on each side (115lbs total) (4 sets of 8-9 reps)
Shrug: 70lbs (3 sets of 10 reps)

*keep in mind these are only a few chosen exercises to represent as reference points for future progress*

Keeping up my nutrition levels as well. Not sure how long some real visual progress is going to take to make, although I am starting to feel much leaner. Hopefully sooner than later. Pictures in a couple days.

[torpstar711]

DAY 6

Gotta say, I'm really loving early morning workouts. Having that feeling of being one of the few to have the drive to wake up at 7:30 (way before classes) and working my *** off in the gym feels great. Plus it seems like all the hot chicks do their stuff on the treadmills and ellipticals in the morning, which is another plus. Today was a back day for me, here are a couple benchmark stats for today's back day workout:

Reverse Grip Bent Over Rows: 25lbs each side (90lbs in total) (4 sets of 10 reps done cleanly)
Lat Pull Down Machine: #5-#6 (did #5 for 2 sets, 9 reps cleanly. did #6 for 1 set, 8 reps cleanly)

I also added in interval training on the rowing machine today and let me tell you, that **** is tiring. Did 150m for full pace with 30 seconds rest in between for 6 times at the #7.5 resistance level. I seriously recommend this to anyone who wants to burn some fat.

[torpstar711]

DAY 7 (Picture Day)

Hey guys, since it's the end of week 1 (technically the end of week 2 1/2 or something like that, read the first post for info), I figure i'll put up progress pictures. Doesn't seem like too much has changed, but whatever. Today was an HIIT day for me, so I also can't track what I did, but I did take my weight today.

Current weight: 187lbs.

2 weeks ago I started out at 189lbs, so i'm down 2lbs in 2 weeks, which is pretty good considering I'm not losing strength.

Well, here are the pictures........

[torpstar711]

DAY 8

Clothes are starting to feel a little looser on me (keep in mind this is actually week 3ish) but this could be imagination. Keeping up with my nutrition and all that. Today was a bicep and chest day for me, here are only a couple of my stats:

DB Incline Press: 55lbs each side (4 sets, managed to do 12 reps the 1st set but only 6-7 reps the last 3 sets) (Goal = 70lbs)
Standing EZ Bar Curls: 70lbs (4 sets, 7-8 reps each set) (Goal = 90lbs)

The good news is that after these few weeks of my cut, I haven't been losing strength and actually the above stats show that my strength has increased, and I've been losing fat at 1lb a week. The bad news is that it's seeming like visible results are going to take a while to see. I'm guessing if I keep up with my diet/workout program everyday, I'll have the six pack by May-ish.

[torpstar711]

Just revamped the diet (mostly just lowering calories for each day from the already in place deficit), now I'm at a 800-900 calorie deficit or so, based on my TDEE including the activity factor. This will definitely help with the results.


Monday/Tuesday/Wednesday/Thursday (workout days)
Meal 1: Nitro Amino FX Shake (90 calories, .5g fat, 4g carbs), handful of almonds (170 calories, 15g fat, 6g carbs, 6g protein)
Meal 2: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), slice of whole wheat bread with lite cream cheese (150 calories, 5g fat, 12g carbs, 6g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 1 glass of milk (91 calories, .4g fat, 13g carbs, 9g protein), Whey Protein Shake (130 calories, 2g fat, 4g carbs, 24g protein)
Meal 3: Protein bar (280 calories, 6g fat, 35g carbs, 25g protein), 1 tbsp of natural peanut butter (100 calories, 8g fat, 3g carbs, 5g protein)
Meal 4: 2 chicken breasts (284 calories, 6.2g fat, 53g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein), 1 oz of brown rice (32 calories, .2g fat, 7g carbs, .7g protein)
Meal 5: 2 chicken breasts (284 calories, 6.2g fat, 53g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein), 1 oz of brown rice (32 calories, .2g fat, 7g carbs, .7g protein)
Meal 6: Titan cookie (150 calories, 6g fat, 15g carbs, 10g protein)
Totals: 1929 calories, 59g fat, 117g carbs, 217g protein

Friday (workout day)
Meal 1: Nitro Amino FX Shake (90 calories, .5g fat, 4g carbs), handful of almonds (170 calories, 15g fat, 6g carbs,6g protein)
Meal 2: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), slice of whole wheat bread with lite cream cheese (150 calories, 5g fat, 12g carbs, 6g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 1 glass of milk (91 calories, .4g fat, 13g carbs, 9g protein), Whey Protein Shake (130 calories, 2g fat, 4g carbs, 24g protein)
Meal 3: 1 tbsp of natural peanut butter (100 calories, 8g fat, 3g carbs, 5g protein)
Meal 4: 2 chicken breasts (284 calories, 6.2g fat, 53g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein)
Meal 5: 2 chicken breasts (284 calories, 6.2g fat, 53g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein)
Meal 6: Ice cream (130 calories, 6.1g fat, 14g carbs, 3g protein), Titan cookie (150 calories, 6g fat, 15g carbs, 10g protein), apple (80 calories, 22g carbs)
Totals: 1891 calories, 58.36g fat, 103.44g carbs, 200.46g protein


Saturday
Meal 1: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), slice of whole wheat bread with lite cream cheese (150 calories, 5g fat, 12g carbs, 6g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 1 glass of milk (91 calories, .4g fat, 13g carbs, 9g protein), Whey Protein Shake (130 calories, 2g fat, 4g carbs, 24g protein)
Meal 2: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 4 sausages (176 calories, 14.8g fat, 10g protein), apple (80 calories, 22g carbs), 1 chicken breast (142 calories, 3.1g fat, 26.5g protein)
Meal 3: 2 chicken breasts (284 calories, 6.2g fat, 53g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein)
Meal 4: Ice cream (130 calories, 6.1g fat, 14g carbs, 3g protein), Titan cookie (150 calories, 6g fat, 15g carbs, 10g protein)
Totals: 1751 calories, 49.42g fat, 88.88g carbs, 196.7g protein

Sunday
Meal 1: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), slice of whole wheat bread with lite cream cheese (150 calories, 5g fat, 12g carbs, 6g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 1 glass of milk (91 calories, .4g fat, 13g carbs, 9g protein), Whey Protein Shake (130 calories, 2g fat, 4g carbs, 24g protein)
Meal 2: 6 egg whites (102 calories, .36g fat, 1.44g carbs, 21.6g protein), 1 ham slice (46 calories, 2.5g fat, 1g carbs, 5g protein), 4 sausages (176 calories, 14.8g fat, 10g protein), apple (80 calories, 22g carbs), 1 chicken breast (142 calories, 3.1g fat, 26.5g protein),
Meal 3: 1 tbsp of natural peanut butter (100 calories, 8g fat, 3g carbs, 5g protein)
Meal 4: 1 chicken breast (142 calories, 3.1g fat, 26.5g protein), salad with vinegar (42 calories, .1g fat, 4g carbs, 2g protein), Chicken with noodles (288 calories, 5.1g fat, 27g carbs, 30g protein)
Meal 5: Titan cookie (150 calories, 6g fat, 15g carbs, 10g protein)
Totals: 1615 calories, 53.32g fat, 104.88 carbs, 202.2g protein

[torpstar711]

DAY 9

Hey guys, feeling good with this new revamped diet, expecting some good results from it. Just ordered Animal Cuts by Universal, and it should be here tomorrow. I heard some good reviews about it, so I figured I'll give it a try. Here are my progress stats for today's leg workout:

Squats: 135lbs (5 sets of 8-10 reps)
Deadlifts: 155lbs (4 sets of 6-8 reps)
*both include the weight of the bar*

Finished off the whole leg workout with a quick HIIT rowing sessio. Both of the progress markers have increased weight from last week, which means that I'm not losing strength. We'll see how this new diet affects my strength levels during this cut.

[torpstar711]

DAY 10

Hey guys, way too tired to talk today and have 3 exams on Tuesday and spent the whole day studying (except for a little basketball at the end, today wasn't even a scheduled workout day anyway) so can't really say anything. On to tomorrow

[torpstar711]

DAY 13

Just got done with a 3 day complete study fest for the 3 exams I took today and let me tell you, it f***ing sucked. I had a surge of energy though after the third and final test today so I went and did a shoulders and triceps workout, here are the progress stats:

Seated Dumbbell Press: 50lbs (4 sets: 10 reps, 8 reps, 7 reps, 6 reps)
Incline Barbell Bench Press: 30lbs on each side (105lbs total) (3 sets of 6-7 reps)
Shrug: 75lbs (3 sets of 10 reps)

Forget the earlier diet that I posted, turns out it was too little calories. I'll posting up a new one later today that keeps in mind gaining LBM.

[Submerge]

You should throw some ab workouts in there so when you get a 6-pack, they aren't so puny.

[torpstar711]

You should throw some ab workouts in there so when you get a 6-pack, they aren't so puny.

Yeah definitely, I was thinking about throwing an ab routine in there during my HIIT day (Wednesday) which is the day in between my 4 day split. Thanks for checking out the log btw

[torpstar711]

DAY 15 (Picture Day)

I know it's one day late, but this week's been rush week, had a **** load of tests and am sick on top of all that too. Did a chest and biceps workout today but could only do 4 different exercises for like 3 sets each because I was just not feeling well at all, nearly threw up afterwards. Despite being sick, did manage to do one progress marker today:

Incline DB Press: 60lbs (3 sets: 8 reps the 1st set and 5 reps for 2 sets, would have been more reps if I wasn't sick and nearly vomiting) (Goal = 80lbs)

Current Weight: 186lbs

Well, here are the pictures. Keep in mind that this was after I ate and my stomach's killing me right now (just started taking animal cuts yesterday so not sure if it's part of whatever cold I caught or the things in animal cuts messing with my stomach), so it's not as good as it could be.

It could just be me but does anyone else see the faint line running down my stomach? Is that the beginnings of a six pack or am I just imagining things?

[torpstar711]

DAY 16

Today's bid day for rush week, really can't think of anything other to write because I'm nervous as hell, even can't eat because of the nerves. Well, here are the progress stats:

Squats: 155lbs (4 sets, 6-8 reps each set)
Deadlifts: 185lbs (4 sets, 5-6 reps each set)
*both include weight of the bar*

Also weighed myself today....

CURRENT WEIGHT = 183lbs (Started a month ago at 191lbs)

Not bad.

[torpstar711]

Finally after 4 1/2 years I'm only about a couple months away from a six pack haha


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