So I finally figured I should start a log. I am already half way in to my cut but thanks to Striation I am creating a log for the last 4 weeks. Reason for my cut is a holiday on 10th April so would be good to get cut for it (hopefully abtastic).
About me: I have been training for 7 years (basic) and have recently over the past year got really serious (good old iron bug bit me). I always do things 110% and my motivation is sky high!
Firstly no broscience allowed: (I like my Ben and Jerrys )
IF+IIFYM= Profit
I started at 188lbs and am now currently at 170lbs roughly 15% bf (pics will follow) :-)
So to date in 4 weeks since starting my cut in January I have lost 18lbs.... (claps) <- me and my humour lol.
Aiming for 160lbs at roughly 10% bf.
So the fine details.
Training:
I train BTK (Bleed Time Krew) syle. I train as if my life depends on it and bring intensity to every session.
My routine:
4 day split
Chest, Bi's
Legs
Shoulders, Traps, Tri's
Back
Typically My training days are Monday, Tuesday, Thursday and Friday but I do change days now and again to suit so I get my 4 workout's in per week.
I always start my workouts with a heavy compound movement e.g. atg squats deads ect and then do volume hypertrophy work. Each exercise usually will have 4 sets and be in the range of 8-12 reps and I usually end the muslce group on a drop set because they are fun fun fun. I usually top off at 16-17 sets per muscle group.
With regards to cardio I do 30mins stair climber after each workout buring roughly 500 cals and I try to do an extra day of 45 mins stair climber which usually burns around 700-750 cals.
Nutrition:
I eat IF sytle because I enjoy big meals and It helps me control my hunger better, so IF has definately been the way to go for me. I'll try and post some eats if I can (yumm cheescake and ben and jerrys).
I'm eating between 1600-1900 cals per day, keeping protein at 1g per lean pound of bodyweight but I aint stressing if I go lower some days as long as I hit my cals. Carbs as a force of habit ill go lower on non workout days and higher on training days and my fats stay relatively the same day to day. I use myfitnesspal to track my food on my phone (saves so much time).
I don't have any barred foods and will eat to enjoy myself as long as it fits my cals. For me the best diet is a diet I can stick to and enjoy doing (duh) obviously.
My feeding window is between 1pm-9am so I can have a couple small pre- workout meals as I train around 5pm.
A typical day for me would be:
1pm- half a 250g pot of quark (love this stuff, especially mixed with some protein powder) and 3 dark rye ryvitas
3:45pm- the other half of the quark and 3-5 dark rye ryvitas
20mins pre workout- strong black coffee (feel the buzz)
7pm- A big dinner may be, 3-4 venison burgers, steak, chicken, turkey bacon, ground beef, eggs ect, whatever carb I want if training day, if non training day ill have just ben and jerrys or something with this (yum x2).
8:30pm- 250g pot of quark and anything else I may want if I have cals left
* I wanna add strong black coffee when you fast is insane, wired doesn't describe it!
I will do what works for me and I will train with intensity. I'm not guna fret if I go over my cals I'll just train harder next time to burn it off ect.
I'll try to get some pics up soon and I'll update as often as I can!
Peace out and train hard!!
Edited: pics added where I started at 188lbs, enjoy lol
Last edited by superlean89; 03-07-2012 at 07:25 AM.
"If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer
Ain't nothing to it but to do it!
My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
I hope I'm wrong, but it doesn't seem reasonable to get abs in 4 weeks time...
Hi. Thanks for the post. It's not in 4 weeks I started at 2012 as you will see from 1st post, so it's a 2month cut. I just decided to log the last 4 weeks thanks to Striation and also to keep me on track. I am dropping the weight fairly quick and consistently and my strength is staying up. I like to challeneg myself so I'm going to push as hard as possible to get there or as close as I can. Thanks again for the post it has motivated even more to train harder and push myself!
Also my pics where when I very first started at start of 2012 not where I'm at now. I will post more pics once I finish!
"If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer
Ain't nothing to it but to do it!
My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
Awesome workout man! ATG squats are killer! Diet looks great as well. Tear it up!
Thanks man! Yeah them atg squats were death. Legs were like jelly at end of workout. The B&J's was teh sex. Got some lined up for tonight too. Guna demolish my shoulders, traps and tri's workout tonight. Pumped!
"If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer
Ain't nothing to it but to do it!
My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
Workouts look brutally awesome. Calories seem low but if the results keep coming it's all good!
Thanks man! Yeah workuts are awesome keep smashing it. Yeah calories are low but only keeping so low to bring in the cuts quicker by 10th April. I'm closely monitoring strength though so if there is a sudden drop off I'll have a refeed or increase cals back up. So motivated, I will train harder! Back and abs day today, can't wait to get in the gym! What's up next for you?
"If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer
Ain't nothing to it but to do it!
My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
Thanks man! Yeah workuts are awesome keep smashing it. Yeah calories are low but only keeping so low to bring in the cuts quicker by 10th April. I'm closely monitoring strength though so if there is a sudden drop off I'll have a refeed or increase cals back up. So motivated, I will train harder! Back and abs day today, can't wait to get in the gym! What's up next for you?
Probably hitting shoulders and tris today. Keep it up!
deadlift
220lbsx 4 sets of 8 reps (these were good really focused on good form and the squeeze at the top)
dumbell rows
77lbs dumbells x 4 sets of 8 reps (love doing these great back exercise)
thats me done................................. haha yeah right!
close grip lat pulldowns
132lbs x 4 sets of 8 reps
wide grip lat pulldowns (arms as wide as possible)
132lbs x 4 sets of 8 reps
now for dem tasty abs!
4 sets of heavy weighted crunches with really strict form and squeeze at top of movement
front and side planks held as long as possible (4 rounds of planks)
4 sets of 10 reps leg raises holding 3 seconds at bottom of movement with legs off the floor (ouch)
whats that?....... cardio?? I think so!
bloody people on my stair climber lol. Did 30 mins cross trainer as stair climber was busy yet again and burnt 434 cals (6 cals more than yesterday, I'll take that!)
now for the tasty nutrition
had a craving for curry today and boy was it nice
nutrition was:
1pm- 1/2 250g pot of quark, 3 dark rye ryvitas
3:45pm- 1/2 250g pot of quark, cinnamon and raisin bagel (loving these at the moment), strong black coffee to get me wired!
7:30pm- butter chicken curry, peshwari naan (these naans are to so good), and my favourite 100g ben and jerrys phish food! x2 fish oil capsules
while on my fast went and did some good old cardio. I did:
30 mins cross trainer and burnt 445 cals
8 mins stationery bike whilst waiting for the stairclimber and burnt 60cals
30 mins on my favourite stair climber! and burnt 427 cals
total cals burnt: 932 cals (not bad whilst on my fast)
was a good cardio workout was dripping with sweat but still pushed through it!
my nutrition today was:
50g vanilla whey protein
1 cinnamon and raisin bagel
250g pot of british quark mixed with 10g vanilla whey (yum)
75g ben and jerrys fish food
3 slices wholemeal bread
6 slices of turkey bacon with 20g hp brown sauce
4 slices of cheddar cheese
10x fish oil capsules
great day yet again. really got in the zone for the cardio and I am looking noticably leaner can see my top two abs now. Will keep smashing it hard to get that 10% by 10th April!
"If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer
Ain't nothing to it but to do it!
My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
Nice workouts and the food sounds awesome! Keep rocking man!
Thanks bro! Yeah loving the ben and jerrys and the bagels atm. Might have to make some cheescake soon (yum). Workout are solid. Rest day today (watching football) although will probably go for a walk or something.
Also on myfat secret calorie calculator do you use the total calories burned as your daily maintenance or the rdi calorie it calculates depending on your activity level. Might switch back to it to see how many cals being burnt including rest ect.
"If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer
Ain't nothing to it but to do it!
My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
Had a mini refeed today (bring on the bagels)!. Still stayed in a deficit though.
Todays nutrition was:
3 cinnamon and raisin bagels with 20g marmalade
250g pot of quark mixed with 40g oneon vanilla whey protein
roast dinner: carrots, brocolli, gravy, yorkshire pudding, 4 medium roast potatoes, 80g turkey breast, 100g roast gammon ham
x6 oneon fish oil capsules
30 mins on my favourite stair climber! and burnt 427 cals
Glad to see another master of the stairs hahaha and someone who likes cardio. My gym only has two and one is clearly better than the other. I have the same reaction though I get pissed when people are on it like GTFO this is mine. Do you have one with the pistons or rotating stairs on a belt?
Also, liking that sig. I put my headphones in and avoid talking to people like the plague when I train. Only drawback, when I catch a HB mirin I get conflicted hahaha. Great job so far though keep it up man.
My journey to 12% bodyfat
http://forum.bodybuilding.com/showthread.php?t=141078291
Glad to see another master of the stairs hahaha and someone who likes cardio. My gym only has two and one is clearly better than the other. I have the same reaction though I get pissed when people are on it like GTFO this is mine. Do you have one with the pistons or rotating stairs on a belt?
Also, liking that sig. I put my headphones in and avoid talking to people like the plague when I train. Only drawback, when I catch a HB mirin I get conflicted hahaha. Great job so far though keep it up man.
Good to have you check in bro! A fellow stair master. Yeah my gym has two they are belted stairs. Can't beat the stair climber. I lol'd when you wrote gtfo its mine haha I do exactly the same thing. Thanks on the Sig. Same here headphones in and I'm good to go and smash it. don't get too conflicted haha!
Keep training hard bro. Intensity in= results out. Chest and bi's tomorrow! Pumped!!
"If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer
Ain't nothing to it but to do it!
My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
Dumbell chest press
66lbs dumbells- 4 sets of 8 reps
Incline bench
110lbs- 4 sets of 8 reps with 30 second rest between sets
Machine flys
140lbs- 1 set of 8 reps
158lbs- 3 sets of 8 reps
Incline dumbell flys
33lbs dumbells- 4 sets of 8 reps
Cable bicep curls
100lbs- 4 sets of 10 reps
Preacher machine bicep curls
55lbs- 3 sets of 8 reps
55lbs- 1 set of 20 reps (feel the burn)
40 mins stair climber and burnt 600 cals
Then 1.5mile walk home
Nutrition was:
250g pot of quark
3 dark rye ryvitas
1 cinnamon and raisin bagel
strong black coffee pre workout
Beef and blackbean stir fry
145g fillet steak
40g honey nut shredded wheat with 125ml milk
50g oneon vanilla whey protein
x6 oneon fish oil capsules
Leg Press Machine
225lbs- 1 set of 12 reps
286lbs- 3 sets of 8 reps (slow reps)
Seated Hamstring Curls
196lbs- 4 sets of 10 reps
Single Leg Hamstring Curls
88lbs- 4 sets of 8 reps on each leg
Seated Calf Raise
176lbs- 4 sets of 15 reps
Standing Calf Raise
528lbs- 4 sets of 15 reps
Cardio: Stair climber was busy (not happy gtfo my stair climber) lol. Did 40 mins cross trainer and burnt 600 cals.
All in all great workout, plowed through it with intensity.
Nutrition for the day was:
250g pot of quark
2 cinnamon and raisin bagels
200g chicken slices
50g oneon vanilla whey protein
1 tablespoon extra virgin olive oil
beef stroganoff with long grain rice, brocolli and green beans
40g honey nut shredded wheat with 125ml semi skimmed milk
2 mc vities chocolate digestives (so good)
6 oneon fish oil capsules
Cardio: Stair climber was busy (not happy gtfo my stair climber) lol. Did 40 mins cross trainer and burnt 600 cals.
Inb4 one of us spraypaints our names on the stairstepper
Reserved.gif
Also you made me want a bagel real bad now. A cream cheese and bacon bagel. If you've never tried it, don't hahaha. I lived in the UK for two months once upon a time though the bacon isn't the same as the bacon you typically get in the states. You can tell I'm fasting now, mind keeps wandering to food hahaha. Great day though, gotta love a cardio sesh after leg day, completely drains you.
My journey to 12% bodyfat
http://forum.bodybuilding.com/showthread.php?t=141078291
Inb4 one of us spraypaints our names on the stairstepper
Reserved.gif
Also you made me want a bagel real bad now. A cream cheese and bacon bagel. If you've never tried it, don't hahaha. I lived in the UK for two months once upon a time though the bacon isn't the same as the bacon you typically get in the states. You can tell I'm fasting now, mind keeps wandering to food hahaha. Great day though, gotta love a cardio sesh after leg day, completely drains you.
Haha brilliant. Stairclimberpawns.doc. Yeah the bagels are so good. Bacon and cream cheese bagels rock also cream cheese and smoked salmon! Yum. Isn't bacon in the stated more like streaky bacon? I always do the smae when fasting see all the nice food I want. Gunademolishabagelwhenfastisover.jpg (srs) haha. Cardio on leg day rocks and yeah love how drained it make your feel.
Today was meant to be a rest day but I'm going to do an hour of cardio to burn roughly 900 cals. :-) feel the burn!
"If you have the desire or ability to talk between your sets then you aren't working out"- Mike Mentzer
Ain't nothing to it but to do it!
My cut log: http://forum.bodybuilding.com/showthread.php?t=142927391&p=844129561#post844129561
Rest day turned into cardio! Yeah thats how I roll.
Stair climber was busy agin! (is this real life) srs. Did 41 mins cross trainer and burnt 600cals.
Nutrition was:
250g pot of quark
7 dark rye ryvitas
2 burger buns
2 venison burgers and brown sauce
40g cheddar cheese
25g oneon vanilla whey protein
250g pot of quark mixed with 10g oneon vanilla whey protein
2 mc vities chocolate digestives
1 crawfords custard cream biscuit
Shrugs
66lbs dumbells- 4 sets of 10 reps slow and hold contraction at top of rep
Rear delt flyes
100lbs- 4 sets of 8 reps
Upright rows
77lbs- 4 sets of 10 reps
Cable tricep pushdowns
141lbs- 5 sets of 8 reps
99lbs- 3 sets of 10 reps
Cardio: my (yes my) stair climber was busy srs so did 42 mins cross trainer and burnt 600 cals.
Nutrition was:
250g pot of quark
6 dark rye ryvitas
triple decker peanut butter and jelly sandwhich (snax made me do it) which included 3 slices of wholemeal bread 50g of strawberry jeam and 50g peanut butter
2 venison burgers with brown sauce
250g pot of quark mixed with 20g oneon vanilla whey protein
Shrugs
66lbs dumbells- 4 sets of 10 reps slow and hold contraction at top of rep
Rear delt flyes
100lbs- 4 sets of 8 reps
Upright rows
77lbs- 4 sets of 10 reps
Cable tricep pushdowns
141lbs- 5 sets of 8 reps
99lbs- 3 sets of 10 reps
Cardio: my (yes my) stair climber was busy srs so did 42 mins cross trainer and burnt 600 cals.
Nutrition was:
250g pot of quark
6 dark rye ryvitas
triple decker peanut butter and jelly sandwhich (snax made me do it) which included 3 slices of wholemeal bread 50g of strawberry jeam and 50g peanut butter
2 venison burgers with brown sauce
250g pot of quark mixed with 20g oneon vanilla whey protein
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Superlean89's 4 week cut to dem tasty abs
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