I've been meaning to make a log in the nutrition section for quite some time now!
GOALS
-Educate myself better on how to count calories and macros and diet properly
-Get in better general shape (stronger, faster, better endurance, etc.)
-Visible abs for the first time in my life... cliche, I know, but I'm pumped and ready to finally do it!
-I want to get around 170 again (possibly less if I don't feel lean enough), before I start my first every calorie counted bulk with reverse dieting and slowly upping the calories again
BACKGROUND INFO
-Been lifting on and off for 5 years
-Never once properly dieted. Counted macros and calories for about a month last year, saw minor results but got lazy.
-Lean in high school, got lazy and slowly got fat in college
-Injured myself dirt biking in December and didn't start lifting again until February, but can't do heavy bench or military.
-Benched 215x5(before injury), Squated 275x10 and Dealifted 345x1
CURRENT INFO
-5'11 ~205 Lbs (93 Kg)
-College Sophomore
-Recently became very physically active on a regular basis again in February
-Shoulders are messed up from dirt biking injury, currently rehabilitating
-Besides lifting, I now play American Football, Soccer (football) and run ~3x a week (3.5 mile trail)
DIET
-Calculated TDEE to be ~3260 calories, so I plan on starting to cut around 2500-2600 (~600 cal deficit per day)
-After approximately every 10 lbs lost I will drop daily calories another 150-200, unless my weight stalls before that.
-IIFYM approach - mostly chicken, rice and veggies for preference and simplicity but won't be afraid to eat anything and will be cooking some different ethnic foods often
-Will be switching between fitday for random days and www.swole.me for planned meal days
GYM - FOUR DAY SPLIT
1) Chest and Triceps - light on chest due to shoulder injury - probably bench high reps with one plate on each side until comfortable lifting heavier again
- Bench Press (flat and incline)
- Dips
- Skull Crushers
- Cable Flies
2) Back, Biceps and Forearms
- BB Rows
- Pull ups and pull downs
- Seated Cable Rows
- Curls
3) Legs
- BB Squats
- Leg Presses
- Straight Legged Deadlifts
- Leg Extensions/Curls
- Lunges
4) Shoulders, Arms and Traps - super lightweight on all shoulder exercises
- Military Press (really lightweight)
- Laterals
- Face Pulls
- Curls
- Triceps Extensions
- Skull Crushers
-I will also be doing P90X stretching and ab ripper 2x a week
I'm going to upload some pics later today, and I plan on blogging a couple videos a week talking about my workouts and progress. Also, get ready for some good ol'fashioned food p0rn! I like to cook a few unique meals throughout the week!
Any advice from you experienced dieters will be greatly appreciated.
Cheers,
Sully
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03-18-2012, 04:42 AM #1
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Sully's first IIFYM cut log! (Vids and Pics)
Last edited by jsullivan7; 03-18-2012 at 04:49 AM.
Back at it 8/10/2015
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04-07-2014, 09:27 PM #2
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Just got back in the gym today after about 5-6 months I want to start logging my lifts again and need to cut as I have put on a lot of extra fat.
Chest and Triceps
Incline DB Bench
65sx12
65sx10
50x12
50x8
Flat BB bench
135x12
135x8
115x10
115x8
Cable Flys
45x12x4
Skull crushers
55x8
55x3
45x8x2
Cable pushdowns - continuous drop set
55x4>40x8>30x12>25x20
then ran 1.04 miles in 12:45
Overall I have gotten a lot weaker, lost a pretty decent amount of muscle and put on some fat
Currently weighing in at 215 probably around ~22% bodyfat
Honestly today was really humbling. It felt great to buy a membership get back in the gym after so long but my lifts have gone down significantly - my will is strong though and this will just motivate me more to get back in shape.
I started off thinking the 65s were gonna be my warm on on the incline DB press because just around five months ago I hit 95s for 8 reps and 225x6 on flat bb press, but oh well.
Time to get back into shape, im picking up a bodybugg and counting calories again, i know ill lose the fat with time if i keep at it and hopefully the strength comes back soon too.
Anyway, I hope everyone is enjoying this beautiful weather as much as I am!Back at it 8/10/2015
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04-08-2014, 04:40 PM #3
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Back and Biceps
Back
DB rows
65x8x4
BB rows
135x8x4
Seated cable rows
130x8x4
Overhand pulldowns
115x5
100x8x3
Biceps
Seated Db curls
30x16x3
Standing bb curls
65x8
40x8x3
ran a mile in 12 minutes todays then walked for another 3 minutes. still slow but a 45 second improvements not bad. I dont think i actually got faster, I just pushed myself a little harder than yesterday
I truly believe that form is more important than weight so ive been putting my ego aside and lowering the weight if i know I can't do the same for at least 6 reps or my form is getting sloppy. Lifts will get heavier with time, I just want to make sure my form is good when they do so i dont injure myself.
i feel absolutely amazing after working out. the combination of endorphins and self achievement is so satisfying. Keeping on, just need to not slip up. sticking to 4 or 5 days a week. Im not watching my weight, just the mirror. I know it doesn't happen overnight so ill just keep putting one foot in front of the other, showing up to the gym and all should go well. I'll upload some pics soon so i can compare and see how i progress down the line.
just celebrated 18 months sobriety recently, got a new job and now a gym membership. things are looking up.Last edited by jsullivan7; 04-08-2014 at 04:45 PM.
Back at it 8/10/2015
http://forum.bodybuilding.com/showthread.php?t=143240033
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04-08-2014, 04:52 PM #4
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04-08-2014, 05:48 PM #5
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04-08-2014, 06:15 PM #6
Bump for making a year old thread come back to life. Congrats brah. Best of luck to you.
"Each workout is like a brick in a building, and every time you go in there and do a half-ass workout, you're not laying a brick down. Somebody else is."
Nutrition + Lifting Log
http://forum.bodybuilding.com/showthread.php?t=161736303
Instagram: hunter_pauley
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04-09-2014, 10:03 PM #7
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
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04-10-2014, 05:25 PM #8
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Legs
Squat
135x10
185x5
205x3x2
Deadlift
135x10x3
Legs Press
3PPSx12x3
Ran a mile in 10:15 then walked until 15 minutes total
Didn't want to do too much volume today, because i have work tomorrow and need to be able to function. Squats felt light, i'll probably bump it up to 225 next week. I like to stay in the 3-5 rep range and go heavy on lower body day, because i've noticed my body responds to that best both in strength and size. Improved my mile by 1:45 from the last run and 2:30 seconds overall from the first. steady progress!Back at it 8/10/2015
http://forum.bodybuilding.com/showthread.php?t=143240033
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04-11-2014, 08:50 PM #9
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Shoulders/Arms/Abs
Shoulders
Seated DB Press
60sx8x2
45x12x2
Standing Military Press
115x8x3
Face Pulls
75x12x4
Behind the back press machine
1PPSx8x3
Reverse Cable flies
55x12x3
Cable flies
40x12x3
Arms
Preacher Curls
55x12x3
Seated DB curls
30sx12x3
Machine preacher
50x12x3
Skull Crushers
55x12x3
Single DB Tricep extensions
45x12x3
Dips
BWx5
BW-50 lbsx8x2
Abs
Medicine ball throwsx15x4
Planksx1minx3
side crunchesx15x2
Leg Liftsx30x2
Favorite day, love to do higher reps and leave with a the most pump possible. My legs are so beat from yesterday. No cardio today, left with a sweat after all the supersetted ab stuff. Week one has gone amazing. I feel great and will look great soon if i keep it up. Im thinking of going in for some cardio tomorrow not sure yet though.Back at it 8/10/2015
http://forum.bodybuilding.com/showthread.php?t=143240033
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04-14-2014, 10:47 PM #10
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Chest/Triceps
Chest
Incline DB Bench
35sx10
60sx8x3
Flat BB Bench
135x8x2
115x8
Cable Flies
30x12x3
Bench Machine
1PPSx8x2
Triceps
BB Skullcrushers
55x8x3
Cable Pushdowns
75x8x3
Seated Behind the head DB extension?
45x12x3
Biked for 10 minutes then ran .55 of a mile in 5 minutes
Weighed in at 212 lbs today... which means im down at least 8+ lbs. Im not sure if this is even possible? The scale was accurate my gym partner is the exact same weight as last time. either way i'm still judging by the mirror and am nowhere near my goal yet. Im gonna try to run some heavier lifts next week maybe try the 85's on DB press for a 3x5 or something like that. Getting some strength/muscular endurance back and making quick improvements on cardio. Looking a little leaner, hoping to be around 15% bodyfat by mid june or soBack at it 8/10/2015
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04-15-2014, 09:41 AM #11
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04-15-2014, 04:32 PM #12
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Back/Biceps
Back
DB single arm rows
30x12
60x8x3
BB rows
135x8x3
Seated Cable Rows
145x8x3
Assisted pullups
5x3
Biceps
seated DB curls
25x16x3
preacher curls
65x8x3
Then ran a mile in 9:30 and walked until i hit 15 minutes. Still progressing in everything, making my way back towards my old lifts. i want to hit an 8:00 minute mile before the months overBack at it 8/10/2015
http://forum.bodybuilding.com/showthread.php?t=143240033
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04-15-2014, 04:32 PM #13
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04-17-2014, 06:15 PM #14
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
LEGS
BB Squats
135x10
185x5
225x2
Leg Press
2PPSx30x3
Single DB lunges
25x10x3 each was supersetted with
Step ups
25x10x3
Leg Extensions
100x10x3
each was supersetted with
Leg curl dropsets
70x10x3>50x10x3
Weighed in at 210 today. down 10 lbs in ~2 weeks and 20 lbs in about a month and a half.
225 felt light on the squats, but my hip flexors were feeling kind of weird. ill try to hit 225x5x5 next weekBack at it 8/10/2015
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04-19-2014, 01:52 AM #15
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Did arms today with a workout buddy.
not sure exactly what we did, lots of supersets and drops sets, which usually isnt my thing, i prefer progressive overload ever week. It was nice to leave with a crazy pump today though and definitely burned some extra calories
finished with a 7 minute ab routine. crunches for 20 sec, then plank for 20 sec for 8 sets continuously. going in for cardio in the morningBack at it 8/10/2015
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04-19-2014, 09:02 PM #16
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Shoulders
Seated DB military
25x15
60x8
50x8
45x8
Face Pulls
70x8x3
Front lateral raises
25lb plate x 8x3
Ran a mile in 8:55 today, ran a total of 1.5 miles in about 14 minutes. Wanted to get in an do some cardio, but decided to throw in a short shoulder sesh. feeling good, starting to see very slight changes physicallyBack at it 8/10/2015
http://forum.bodybuilding.com/showthread.php?t=143240033
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04-23-2014, 12:11 AM #17
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Chest/Triceps
Flat BB bench
95x15
185x5
165x5x4
Incline DB bench
50x10x3
Skullcrushers
55x10x3 supersetted with CGBP
55x10x3
Incline cable flies
30x8x3
Decline cables flies
20x8x3
Tricep pushdown dropsets
80>60>40>30>25>20 all to failure
DB seated tricep extensions
55x10x3Back at it 8/10/2015
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04-24-2014, 05:28 PM #18
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04-27-2014, 09:17 PM #19
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
4/25
Back
DB Rows
65x8x3
Wide grip pulldowns
145x10x3
seated cable rows CG
145x12x3
Reverse flies
70x8x3
Later raises
10x12x3 - very strict form
Abs
plank>situps superset 3 minutes no rest
Leglift>flutter>scissor 3 minutes superset
Medicine ball twistsx 15 each sidex 3
Ran a mile in 8:25! will be under 8 soonBack at it 8/10/2015
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04-27-2014, 10:27 PM #20
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04-28-2014, 02:50 PM #21
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
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04-29-2014, 12:04 AM #22
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Chest/Triceps
Flat BB Bench
95x15
185x5
165x5x5
Incline Bench (was all over the place with this)
65sx8
40sx8
50sx8
Skullcrushers
55x8
35x10 > CGBx10
Cable Flies
60x10x3
Lateral Raises
10x12x3
Reverse Curls
60x10x3
Ran a mile in 8:30Back at it 8/10/2015
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04-29-2014, 06:46 PM #23
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Back/biceps
BB Rows
95x15
145x8x4 (up 10 lbs)
Wide Grip Pulldowns
115x8x4
Close Grip Seated Cable rows
115x8x4
Reverse Lateral raises
15sx10x4
DB Curls
35sx16x4
20sx16x4
Ran my mile in 7:55 today! holy hell i thought i was going to die haha. my lungs hurt so bad, mouth and throat were dry as hell. Felt good though. dat runners high
Trying to move up 5 lbs on bb rows every week until i plateau now, hopefully will hit around 185x8 in a couple monthsBack at it 8/10/2015
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04-30-2014, 04:05 PM #24
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05-02-2014, 12:14 AM #25
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
LEGS
BB Squats
135x10
205x5x5 (easy)
Leg Press
3PPS+20x8x3
Walking lunges
1 platex10x4
Legs Curls
90x10x4
Leg Extensions
120x8x4
Ran a mile in 11:55... legs were so beat i had to walk for a couple minutes inbetween running. My legs are exploding! im gonna move squat 10 lb each week until i plateauBack at it 8/10/2015
http://forum.bodybuilding.com/showthread.php?t=143240033
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05-02-2014, 12:15 AM #26
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05-03-2014, 10:57 PM #27
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
Shoulders/Arms
Shoulders
Seates Db military
30sx15
60sx5x5
Push Press
95x8x3
Lateral Raises (strict)
10sx12x3
Faces Pulls
50x10x3
Reverse Flies
50x10x3
Arms
Seated DB Curls
35sx16x3
Skullcrushers
45x12x3
Curl Machine
50x12x3
Seated behind the back DB Tricep extension
50x12x3
Down to 207 today... down 23 lbs from 2+ months agoBack at it 8/10/2015
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05-08-2014, 10:59 PM #28
- Join Date: May 2011
- Location: Felton, California, United States
- Age: 31
- Posts: 1,045
- Rep Power: 611
didnt track chest/tricep workout this week.
today
Back/Biceps
Pulls
BW-60x8x3
DB rows
60x8x3
Wide Grip Pulldowns
115x8x3
CG Seated Rows
130x8x3
Biceps
DB Curls
30x16x3
Ran a mile in 8:30. Quick workout today got in and out in like 35 minutes. had like 30 sec rest between sets just kind of going through the motions. Felt a good MMC in my back though.
I need some opinions: Bodymedia Fit (core or link?), Fitbit, or bodybugg?Back at it 8/10/2015
http://forum.bodybuilding.com/showthread.php?t=143240033
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05-09-2014, 09:27 AM #29
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05-10-2014, 11:05 PM #30
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