Sully's first IIFYM cut log! (Vids and Pics)

[jsullivan7]

REST DAY

Total 2,366 c:273 f:92 p:128

Gotta work out my macros.. getting back into it,

Goall is 2400 cals, 270 carb 80 fat 150 protein everyday and see where that takes me in terms of body composition.


Some pictures of a shake today and myself barbecuing

[jsullivan7]

Breakfast


windows screenshot

3 Eggs, 160 grams hashbrowns, 2 tbsp olive oil, 4 slices uncured turkey bacon, 8 g mixed cheese

943 Calories, 38C 68F 57P...

went kind of high on fat. will probably use less olive oil next time, still have 1457 calories to get the rest of my protein in today

[jsullivan7]

Calories: 2393 c:159 f:136 p:142

Got the proteins up again.. not sure how my fats are so high.. the eggs cheese and olive oil in breakfast had me at 63 g fat to start the day off, need to just keep adjusting.


CHEST/BACK

Flat DB Bench
25sx15 (slow and stretched at the bottom)
45sx8x3

DB Rows
40sx8x3

Flat BB Bench
115x10
135x5x3

Seated Cable Rows
120x8x3

Cable Flies
20x12x3

Dips
BWx4

[jsullivan7]

Legs

Deadlifts
115x12x4

Leg extensions
90x8x3

Leg curls
90x8x3

Did 20 min of light cardio and stretching.. legs are still destroyed from tuesday.

thinking of upping cals to 2600

6 month Goals: 100sx10 DB Bench 315x10 BB squats 350x1 deadlift

[themonkay]

Good to see you back it. Muscle memory should do the trick for a bit while you regain strength.

What's the current routine?

[jsullivan7]

Good to see you back it. Muscle memory should do the trick for a bit while you regain strength.

What's the current routine?

Thanks man.
Monday: shoulders/arms
Tuesday:legs (emphasis on squats)
Wednesday:Rest
Thursday:Chest/Back
Friday:legs (emphasis on deadlifts) + core
Saturday/Sunday: Rest

[jsullivan7]

upload photo


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Some of the grub today.. went kind of bro with the brown rice/chicken/broccoli stir fry

macros were on point though:

267 Carbs 78 Fats 174 Proteins ~ 2391 calories

Since the goal is 2600 ill finish off with a tall glass of chocolate milk or and some chocolate covered berries

[jsullivan7]

Shoulders/Arms

Seated DB Military Press
20sx20
45sx8x3
55x3 (thought i was gonna do 8, failed on 4th rep up)

Reverse Flies
60x12x3

Lateral raises
10sx8x3

Seated DB Curls
30sx16x3

Cable Tricep Pushdowns
80x12x3

Cable Curls
80x12x3

Behind the head tricep Extensions
55x12x3

Calories: 2534 Carbs:265 Fats:67 Protein: 164

Wills post some pictures of the grub below

[jsullivan7]

LEGS

BB Squats
Barx12
75x12
95x12
115x8
135x8
185x8x2
205x8
225x5

Leg Press
270x8x3

Leg Extensions
90x8x3

Leg Curls
60x8x3

DB Calf Raises
80sx20x3

Squats were feeling good today.. 225 felt pretty easy, just gotta get my leg endurance back up

[themonkay]

Good squats there man. 8+ reps on squats always leaves me feeling miserable lol

[jsullivan7]

Good squats there man. 8+ reps on squats always leaves me feeling miserable lol

Thanks man i'm actually surprised at how quick the noobs gains are coming this time around. And yes that find the closest trash can just in case i need to puke feeling was definitely there lol.

Chest/Back

DB Bench
20sx20
30sx12
45sx8
65sx8x2
70sx5 (wanted 8, couldnt get it)

Barbell Rows
barx12
95x12
135x12
75x12x2

Incline BB Bench
115x8
95x6
95x4... burnt

T-bar Rows
barx12
135x12x3

Cable Flies
20(each arm)x12x3

Seated Cable Rows
90x12x2
120x8

Will post macros and some food porn later

[jsullivan7]

Too lazy to upload pics tonight

Calories: 3098 Carbs: 280 Fat: 109 Protein: 244

Upped calories to 2900, have lost a couple lbs since last week. Went a little over today but oh well.

Just got this preworkout


adult photo sharing

And some GABA (Gamma Aminobutyric Acid)


post image online

[jsullivan7]

Legs/Core

Deadlifts
barx15
135x10
185x5x2
195x5

Lunges
platex20x3

Leg Extensions
3 setsx12

Leg curls
3 setsx12

Core
Medicine Ball throw crunches/various lower ab exercises stolen from p90x ~15 minutes

Calories today.. :/ 4197 Carbs:307 Fats:106 Protein 207

Some of the eats over the past week

Zelda's cafe on the beach in Capitola

upload pics

My morning protein/fruit smoothie with some black coffee

image

Chipotle in Santa Cruz - double steak burrito

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Breakfast from this morning - 2 strips turkey bacon, 2 scrambled eggs, some hashbrowns and ketchup on an everything bagle

image hosting site over 5mb

BBQ Rosemary chicken breast

photo upload sites

[jsullivan7]

Shoulders/Arms

Seated Db Press
20x12
35x12
55x8x2

Face Pulls
60x12x3

Seated BB Press
barx12
95x8
115x8
95x8

Reverse Flies
75x12x3

Seated Machine Military
95x8x3

Preacher Curls
55x8x3

Skull Crushers
45x12x3

Cable Curls
90x12x3

Cable Pushdowns
Drop sets to failure x2

[jsullivan7]

Calories: 2717 Carbs:290 Fats:161 Proteins:188

weighed in at 206 this morning.. just going to stick to ~2900 a day but i think thats maintenance right now ive gone ~100-200 cals lower the past couple days to make up for thats 4100 cal day. If i stay 206 by next monday morning i'll go up 150 cals

[jsullivan7]

Legs

Box Squats (2 foot box)
barx20
95x12
135x12
185x5
205x5x2
205x8

Leg Press
360x8x3

Leg Extensions
150x10x3

Leg Curls
60x10x3

DB calf raises
drop set to failure 80s>70s>etc.

Walked for 10 minutes


Box squats are so hard. Solid workout though, goal is to weigh 215 by january, will start cutting after that. Any critiques to my plan/diet?

[jsullivan7]

Chest/back

BB Bench
65x12
85x12
95x19
135x6
155x4
135x6x2

BB Rows
95x12
115x8x2

Incline DB Bench
45sx8x3

T-Bar Rows
85x12
175x8x3

Dips
BW-30x6x3

Lat Pulldowns
100x10x3

Gonna post macros later, felt really week today. I need to just focus on my progressive overload and stick to 5 lbs^ each week

[jsullivan7]

Cals:2,888 Carbs:292 Fats:129 Proteins:195